Spring is coming, which means so are shorts and bikinis! Get killer legs with these stationary reverse lunges.
Here is how to do stationary reverse lunges, step by step:
- To begin, your feet should be shoulder width apart, torso erect with arms hanging straight at your sides, palms facing in.
- Take a slow, controlled lunge (or large step) backwards with your left foot.
- Lower your hips so that your right thigh (front leg) becomes parallel to the floor. At this point your right knee should be positioned directly over your ankle and your right foot should be pointing straight ahead.
- Your left knee should be bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
- After reaching the bottom of the movement (when your left knee is almost touching the floor), pause for a moment, or a breath, then push with your left, or back foot to move almost straighten both legs (photo on the left). Keep both feet on the ground - you are not returning to the starting position, just raising your pelvis up a bit and almost straightening your knees.
- This completes one, now bend your knees and lower your pelvis down to complete another. Do 10.
- Return to the starting position (standing with both feet underneath your pelvis), now repeat the movement on the other side, stepping back with the right foot. Do ten up and downs (or reps) on this side now too.
Do 2 sets of 10 reps on each leg.
I have some pointers, so read more
Keep your torso as upright as possible during any Lunge exercise to minimize the stress on the back. Start slow and don't go too low if you are new to the reverse lunge. As you progress you will be able to lunge deeper and to work your glutes more and more. Really press the heel of your front foot into the ground to feel the glutes activate and engage.
Don't do this in a herky-jerky manner. Move slowly down and up - this will work your muscles more without jarring your knees.
I know it seems like a good idea to push on your knee with your hands to help yourself up but that is cheating, so don't do it.
To make this a little more challenging, hold dumbbells at your sides while you lunge. To help maintain balance, look straight ahead instead of down at your legs.
Muscles worked: Quadriceps, hamstrings, butt and calves.
Fit's Tip: The reverse Lunge places less stress on the knees because the knees cannot extend beyond the toes, which makes the reverse lunge a good starter lunge.