Everyone knows that lunges are a great lower body exercise targeting glutes, hamstrings and quads. 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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