Reverse Lunge

The Reverse lunge is a great exercise for the entire leg, as well as the abdominals and your metabolism.   Are you doing it correctly?  Listen to Fit Girl Guide Podcast episode Fit 185 for  more info!

Common mistakes when doing the Reverse Lunge include: 

• lifting of the front leg heel
• using the rear leg too much
• leaning forward 
• poor posture

Key points to focus on for a good Reverse Lunge:

• Keep shoulders back and down for proper posture
• Focus on the front leg, which is your working leg
• Drag your rear leg, don't use it!
• Move slowly
• Keep the heel of the front leg pressed into the floor

Watch the video:

 

Lunges done right!

Many people think lunges are bad for their knees or have other reasons to avoid them. In reality, if done correctly, lunges are a great exercise for metabolism boosting, shaping the lower body and burning a bunch of calories!

The main objective is to keep the heel of the working leg (ie-front leg) on the ground and to drive off from that heel. This ensures the knee stays in a safe spot and that you get the large muscles of the glutes (buttocks) to do the work! The abdominal stabilize the movement, making it a total body exercise!

Always check with your trainer or physician before adding an exercise to your program. If you are already using lunges as an exercise, check your form with this video!

Combo favorite #2: Lunges with bicep curls

Lunges with bicep curls are another a great time-saver combo! This example video is from the DVD: Quick Fit! 10-Minutes to Tone!

This combo is very effective at:

• increasing heart rate
• challenging balance and core muscles
  
• working the legs & glutes
• challenging the abdominals and low back
• working the biceps
• toning the entire body
• boosting fat loss

Good lunges for great glutes!

How to do a lunge properly.
Many people lunge forward when doing a lunge, and that can bother the knees. It is important to bend both legs and to keep your weight on the front heel (working leg). Sometimes, it is better to think of bending the rear leg first, or as I tell my clients, stop drop and drive (thru the heel).

This sample clip shows how to do a proper stationary lunge with the resistance bands. It comes from the dvd Got More Bands? Resistance Bands for body sculpt #2 (available on Amazon.com) which is 3 band workouts in one. This clip does not include music, but the dvd has options to turn the music on or off, your choice! See the clip on youtube or at the Get Fit TV player.