Kinesis Reverse Lunge Fly (alternating)

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The kinesis Reverse lunge fly (alternating) workout is designed to engage the upper back, quads, and glutes.

By utilizing the kinesis machine, this exercise effectively targets these specific muscle groups for maximum engagement.

While the workout also activates auxiliary muscles, the primary focus remains on the upper back, quads, and glutes.

The kinesis machine provides stability and resistance, allowing for controlled movements and optimal muscle activation.

Stand with your feet hip-width apart, facing the kinesis machine.
Hold the handles of the kinesis machine with an overhand grip, palms facing down.
Step back with your right foot, lowering into a lunge position, keeping your left knee directly above your left ankle.
Simultaneously, extend your arms straight out in front of you, parallel to the floor.
Push through your left heel to return to the starting position, while bringing your arms back to your sides.
Repeat the movement on the opposite side, stepping back with your left foot and extending your arms.
Continue alternating sides for the desired number of repetitions.

Engage your upper back by keeping your shoulders pulled back and down throughout the entire movement. Imagine squeezing a pencil between your shoulder blades to activate those muscles even more.
Focus on your quads by pushing through your front heel as you step back into the lunge. This will help you maintain balance and stability while also targeting your quads for maximum muscle activation.
Activate your glutes by driving your back leg forward and squeezing your glute muscles at the top of the movement. Imagine your glutes as powerful engines propelling you forward with each repetition.
Maintain a neutral spine by keeping your core engaged and your chest lifted throughout the exercise. Avoid rounding your back or arching excessively, as this can lead to poor form and potential injury.
Control the movement by focusing on smooth and controlled motions. Avoid using momentum to swing your arms or legs. Instead, concentrate on the muscles you are targeting and make each repetition deliberate and intentional.