Whether you’re working out in the gym or trying to find a way to get an extra sweat on at the pool, the lunge is a tried-and-true exercise. The lower body standby allows you to train your legs without any heavy weights while also honing your athleticism more than stationary bilateral moves. If you want to get even more out of your lunge workouts, however, you can add some extra oomph to the movement for even better training.
That’s what trainer Faris Khan, C.S.C.S., is highlighting as part of his Summer Strength Challenge workout program, now available via Men’s Health MVP. Using his smart gear-free sessions, you’ll be able to train anywhere, anytime through the best months of the year (and beyond).
This lunge level-up will put you in reverse—and then add an explosive element to your training, too. The movement “will not only improve your strength and stability, but also… test your balance and coordination,” says Khan.
How to Do the Reverse Lunge Level-Up
You’ll begin with a reverse lunge, which is a bit more forgiving on the knee joints than the standard forward lunge variation.
●Stand with your feet together, squeezing your core, with your gaze straight ahead. Step back into a reverse lunge, bending your knees at around 90 degree angles. Cycle your arms like a sprinter (i.e. if you step back with your right leg, swing your left arm up). For this particular variation, it’s okay to allow your torso a bit of a forward lean—that will help with what comes next.
Next, you’ll add the explosive elements.
●Drive your rear knee up to stand, holding it in an elevated position for a quick beat. Again, cycle your arms in sync with your legs.
●Step back again into a lunge with that same leg. As soon as your rear foot plants, press off the ground to quickly switch your feet. Cycle your arms as if you were running. Use Khan’s cue to help nail the rhythm: Drive, Switch.
●Move directly into the next rep with the opposite leg.
●Perform 2 to 3 rounds of 10 reps per side.
Move with intention here; this shouldn’t be sloppy. If you have a hard time staying balanced, keep practicing reverse lunges until you feel more confident to add the drive and switch.
For more innovative bodyweight workouts from Khan, check out the full Summer Strength Challenge program, available through Men’s Health MVP.
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