Though, the exercise albeit might be basic still requires you to master the same in order to perform it in the right way to achieve the plenty of benefits it comes with and also tries doing it with weights.
In reverse lunges, the leg is stationary on the ground and is the main drive of force. Adding lunges into your daily life practices will do the body benefits that you can’t imagine one exercise could!
The single-leg move will increase the stability of your body, fix the muscle imbalances, reduce knee and hip pain and even help you in walking better in those high heels and obviously this exercise gives you good butt shape and shaping your body in an idealistic sense. Let us furthermore understand what reverse lunge benefits in detail and how to do the same properly!
How Does It Work & Should Be Done?
The reverse Lunges target muscles called quadriceps at the front of your upper legs. The Synergist muscles, or the muscles that help in movement are called gluteus maximus or simply biggest glute muscles, the adductor magnus in your inner thighs and your soleus in your calves. Reverse lunges are a great way to work your glutes, hamstrings, quads and calves, giving you a strong lower body.
Performing A Reverse Lunge Technique
Stand up straight with your legs apart by hip width and engaging core muscles. Your back should be straight throughout performing the same. Keep your head facing front and forwards chin tilting up.
Place your hands on the hips or you can even choose to keep it behind your head, choose whatever makes you feel comfortable and stable as this exercise requires one to maintain balance and your arms shall provide you the former.
Now take a step of about 2 feet backwards with your non dominant leg,( let’s assume it to be left for now) Lift your left leg and shift it behind you and keep your legs hip width apart. Land should be felt by your left toes with the heel being somewhat perpendicular to the ground.
Shift on your right knee into an approximately 90 degree angle as you try to touch the same with the floor. Keep your knee in line with your ankle to make sure that you have not pushed it far than required.
Following this, lower your left knee into a 90° angle at the same time, implying simultaneously. Bend both your knees and you come down towards and near to the floor. Drop your knee until it is about 2 to 3 inches off the ground and hold this position for a good 3 seconds maximum.
Push through your right leg to rise above and back to the position where you started from. Your right leg which is in the front shall control most of your movement. Though it is completely alright to make use of your left leg in order to rise in a steady manner. As you come back into the starting position bring in your left leg forward to return to the start. Reverse lunges work the leg that is not in movement, so the same shall always control your movements.
Do the same – 2 to 3 sets of 10 to 12 reps on each leg. You can use alternate legs as you practice and perform your reps such as doing right leg then left leg. Do all the reps on one side and all of it on the other as well. It’s up to you how you want to work each side. You can also change the number of sets that you do to fit your workout plan.
The reverse lunge with dumbbells is probably the best overall single leg exercise you can easily do. It’s strengthening and sculpting your entire back. It also teaches your knee to stabilize itself and hence is great for your running technique.
In addition to this, Reverse Lunges improve your movements and mobility, which will obviously lead you to a healthy life by boosting every aspect of your lifestyle.
So go on to try this simple exercise after learning to do the same in the most proper way.