Hello!! As we move along in our movement library of staples, I go to the LUNGE as being one of the most important lower body exercises. No Leg Day is complete without them AND there are just about 1 million ways to do them. But why should you do lunges? They are great for building strength in your quads, hamstrings and glutes BUT unlike squats, they allow you to work each leg separately which will help even out muscle imbalances, knee tracking and stability and work on balance and coordination. You should be adding be adding lunges into your workout in as many ways and directions as possible so you get strong all over and in every plane of motion. Forward and Backwards. Side to Side. Diagonal and more.
Here is the set up for REVERSE LUNGES. I always start with reverse Lunges with my clients because they are easier on the knee joint and a great way to get started!
THE SET UP
Stand In neutral position – soft knees, ribs over hips, core engaged, shoulders relaxed and feet hip distance apart
THE LUNGE
Inhale and step your right foot back far enough so that both your knees are bent around an 90 degree angle. Keep that right heel off the ground as you lower your knee about an inch above the ground.
HINT: Keep your chest up! Don’t sink into your hips and lean forward! Make sure your left knee is behind your left toe!
Exhale and step your right foot forward to return to your neutral standing position.
Repeat with the left foot.
You can add 3-4 sets of 16 lunges (8 each leg) into your lower body workout. Want to make it harder? Hold a pair of free weights in each hand while you perform your lunges. You will build up your strength in no time!!
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