Reverse Lunge (alternating)

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The reverse lunge (alternating) workout is a bodyweight exercise that primarily targets the quads.

By stepping back and lowering the body, the quads are engaged to stabilize and propel the movement.

While other muscles like the glutes and hamstrings are involved, the bodyweight emphasis is on the quads.

Regularly incorporating this exercise into your routine can help strengthen and tone your quadriceps effectively.

Stand tall with your feet hip-width apart, arms relaxed by your sides.
Take a step back with your right foot, landing on the ball of your foot.
Bend both knees to lower your body towards the floor, keeping your torso upright.
Pause for a moment, then push through your left heel to return to the starting position.
Repeat the movement with your left foot, stepping back and bending both knees.
Continue alternating legs, performing the exercise in a controlled and fluid motion.
Complete the desired number of repetitions.

Focus on maintaining proper form throughout the exercise. Start by standing tall with your feet hip-width apart and your core engaged. Take a step back with one foot, ensuring your front knee stays directly above your ankle and your back knee hovers just above the ground. Keep your torso upright and avoid leaning forward or backward.
Engage your quads by pushing through your front heel as you return to the starting position. This will activate your quadriceps muscles and help you develop strength and stability. Imagine driving your front foot into the ground as you stand up, feeling the contraction in your quads.
Keep your movements controlled and deliberate. Avoid rushing through the exercise to maximize the engagement of your quads. Lower yourself down slowly and with control, feeling the tension in your quads as you descend. This will not only improve your form but also enhance the effectiveness of the exercise.
Don’t forget to breathe! Inhale as you lower yourself down into the lunge and exhale as you push through your front heel to stand back up. Focusing on your breath will help you maintain a steady rhythm and provide your muscles with the oxygen they need to perform optimally.
As a beginner, it’s important to start with bodyweight reverse lunges before progressing to weighted variations. Mastering the basic form and engaging your quads