Tuesday, May 17, 2016

Lunge (Barbell Reverse)


Target MusclesGluteus, Hamstrings, Quadriceps.
Starting Position:
1.Place a barbell across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
2.Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.
The Movement:
1.Drop your right leg behind your body, bending your left leg, lowering your hips and keeping your trunk upright.
2.Lower yourself into a one-legged squat position on your left leg until your left thigh is parallel to the floor. Your left knee should be at an angle of 90°. Hold for a count of one.
3.Push hard through your left leg, strongly contracting the gluteus, quadriceps and hamstrings to return your right leg into position. Don't push through your right (back) leg
4.Complete the desired number of repetitions; then repeat with the left leg leading.
Tips:
•Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards.
•Keep your body erect throughout the movement - do not lean forwards.
Variations:
Smith machine reverse lunge: Stand directly under the bar of the Smith machine so that it rests fairly low across your upper back while still allowing you to maintain an upright posture. Hold the bar and lift it from the rack, unlocking the safety catches. Perform the movement as above.