Reverse Lunge: Have you ever thought of doing Reverse Lunges exercise to make the lower body better and stronger? With reverse lunges exercise, the lower body part of your body is very good and strong. This exercise keeps your lower body completely fit. Lunges are a great exercise. Let us know what is Reverse Lunge Exercise-
- What Is Reverse Lunge?
- How To Do Reverse Lunge?
- Reverse Lunge Variations
- Side Lunge
- Benefits Of Reverse Lunge
- Common Mistakes in Reverse Lunge Exercise
- Precautions To Do Reverse Lunge Exercise
What Is Reverse Lunge?
Lunges exercise is a dominating exercise on the knees, starting with the knees. Visually speaking, it is a one-sided exercise, performed only on one side. This exercise is much more dynamic than the squat, in which both your legs remain stationary. This is because in this your feet are always extended forward. In reverse lunges, you bend your leg backward. So your back knee almost touches the ground and your front knee should keep your thigh parallel to the ground.
How To Do Reverse Lunge?
- To do this exercise, first, you have to stand with your feet shoulder-width apart.
- Now you have bent your right leg backward and down. Keep your right heel off the ground.
- Bend both knees to 90 degrees, focusing on keeping your core engaged.
- Maintain balance by keeping the hips and spine straight.
- Keep in mind that you must check your hips in between to see if your hips are tilted unilaterally.
- You can easily do this by placing your hands on the hips.
- You then push through the heel of your left foot to return to your starting position.
- After doing it with one leg for some time, repeat the same process with the other leg.
- In the beginning, you may feel a little tension in the veins, but it gets better later.
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Reverse Lunge Variations
How to do Forward Lunge
- To do the forward lunge exercise, you must first stand straight on the floor, keep both your feet at the width of the hips and keep the arms straight down.
- Now keep your right foot one step forward and bend it at the knees.
- Keep your thigh parallel to the floor and make a 90-degree angle at the knee of the right leg.
- Keep the knee of the left leg on the floor and make a 90-degree angle between the left thigh and the shin at the knee.
- Now straighten your right leg and bring it back and also straighten the left leg.
- In this way, you will come to your starting position.
- Now again keep your left foot one step forward and do the same whole action with your other foot that you did with your right foot.
- Keep in mind that your feet are in a straight line so that you do not have difficulty in doing the forward lunge exercise and balance.
How to do Side Lunge
- To do side lunge exercises, first of all, stand straight on the floor and keep a distance of at least 2 to 2.5 feet between your two feet.
- Straighten both your hands in front.
- Now bend your right leg from the knee to 90 degrees and straighten the left leg completely.
- Then straighten the right leg and come to the starting position.
- Do this whole action with the other leg as well. Repeat this side lunge exercise over and over again.
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Benefits Of Reverse Lunge
Lunge exercise is very beneficial to improve the balance of our body. To do this exercise, you have to balance on your feet alternately. The lunge exercise gives you a better balance than the squat and deadlift exercise. This exercise is beneficial for all parts of the body.
Lunge exercises can help you achieve a stronger and more stable core. This workout stimulates your core and abdominal muscles. This helps you build stability as you move your hips up and down in the lunge exercise. A strong core helps you heal lower back pain and also improves your balance and posture.
Increase Hip Flexibility
Lunge exercises are great for increasing hip flexibility, it is a hip flexor exercise. The hip flexor muscles are commonly overlooked in other forms of exercise. A sedentary lifestyle causes that part of your body to become tight. Lunge exercises can help you make these parts of your body more flexible.
Strengthens Legs and Buttocks
Lunge exercises are very effective in terms of strengthening the legs and buttocks. Lunge exercises target the large muscle groups of your lower body. It boosts your metabolism and helps you lose weight fast. Lunge exercises work on the size and strength of your lower body by reducing excess fat from your body.
Better Spinal Health
Most exercises place a load on your spine, while lunge exercises help reduce that load. These exercises give your spine a chance to rest. Working with other parts of your body, lunge exercises make the spine flexible and pain-free.
Makes You More Functional
The lunge exercise makes you more functional. It affects your daily movement. By doing this exercise, you get the energy to do the work for the whole day and you can do any work easily and well. These lunge exercises help you in improving your sports performance.
Also Read: Front Squat: How To Do, Variations, Benefits, and Mistakes
Common Mistakes in Reverse Lunge Exercise
While doing the forward lunge exercise, do not keep your feet far apart at your time and keep both the feet in a line, this helps you to balance.
Do not keep your step too far, it will make it difficult for you to come back to the starting position. Instead of taking big steps, take medium steps so that you can do it easily.
While doing the lunge exercise, keep your spine straight and while doing the forward lunge exercise, bring your weight forward with the foot. This reduces your chances of falling.
Precautions To Do Reverse Lunge Exercise
- If you have pain in your knees, then you should not do the lunge exercise.
- Try doing the lunge exercise in front of your gym trainer.
- If you are suffering from any physical disease, then before doing lunge exercise, please consult your doctor.
- Pregnant women should be more careful in balancing while doing the lunge exercise.