Everyone knows that lunges are a great lower body exercise. However, if you have not tried the reverse lunge with a wood chop – you are in for a real treat! By adding a strong rotational component, you dramatically increase glute and core activation. It also adds a whole new level of stability and balance challenge.
You can start
by using a broomstick and graduate to using something heavier including a
dumbbell or barbell or any other weighted bar.
Start with
feet together facing forward with hands spread apart and holding the object on
both ends with hands at shoulder level and arms extended.
Then as you
step back into the lunge with one leg rotate the hand down and to the opposite
side of the leg stepping back – pausing briefly at the bottom with upper body
rotated to the side – then return to the starting position and repeat to the
other side.
Start of
with sets of 10 – repetitions done 3 times and progress from there in terms on
increased weight and/or sets.
To get a good picture of how to do this effective exercise check out this video: https://matrixlearningcenter.com/exercise-library/reverse-lunge-with-wood-chop/
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