The reverse lunge is a perfect exercise for working your legs and glutes. Using the reverse motion places less stress on the knees compared to a forward lunge.
By adding the step, you are really placing emphasis on the quads and glutes.
You can increase the intensity as you become familiar with this exercise by adding dumbbells. Increase the amount of weights used to really tone your legs.
Once you add weight, drop the rep range to 12-15/leg and as you increase the weights, lower the reps to 8-10 reps.
My rule of thumb is this:
Bodyweight — 20-25 reps
Low Weights — 10-15 reps
Heavy weights — 6-8 reps
How do you know what is considered low and heavy weight? Easy; simply preform the exercise until you can’t do anymore. That is your MAX. The last couple reps should be hard to do. If you get in 12 reps easily, you are using light weights. If you hardly get 8, you are using heavy weights.
Each week increase either the reps or the weights to keep the body working hard and you burning a lot of calories while adding on sexy muscle.
How To: Being with both feet on a step. Take a large step back with your left leg and lower your hips so that your right thigh becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
Return the left leg to the step by pressing your right heel into the step and brining your left leg forward. Alternate legs, and step back with right leg. Continue alternating for 25 reps for each leg.
Make sure to keep the torso upright, chest nice and high and step up through your quads while maintaining a straight torso, no leaning forward as you come up onto your step.
Main Muscles: Quadriceps, Hamstrings, Calves & Glutes.
This exercise is taken right from FULL-BODY-LICIOUS Home Edition. Grab your copy today and start saying, I love my body:
Join the discussion 3 Comments
I’m going try this! Could I drop the reps down to 4-6 if I wanted to make this exercise harder and more challenging? And does your “rule of thumb” apply to just training the legs, or is it applicable when training all body parts?
Thank you for your time 🙂
Yes, of course you could! Just be sure to keep your hips straight and really engage your glute muscle to prevent tweaking anything in your back. The “rule of thumb” applies to all body parts. 🙂
All the best!
Anna, CPT, FF Specialist