The Reverse Lunge is one of the best functional exercises around. Alongside squats, the Reverse Lunge should be one of the base exercises in your fitness program regardless of your goals.
The Reverse Lunge is an excellent lower body conditioning exercise that can help to improve lower-body strength and muscular endurance as well as improve your core conditioning, balance and stabilization for any specific movement patterns.
For the reverse lunge you can hold the kettlebell in various positions; hands holding the bottom with the handle facing upwards, or with your hands around the ball and the handle resting close to your collarbone, you can hold the kettlebell down by your side. For racked reverse lunges you want to hold the handle in the corner, the handle should rest on an angle from the inside of the thumb to the lower palm.
1. Stand with your feet hip width apart. Clean one or two kettlebells into the rack position. Clasp the fingers so the kettlebell(s) are locked in position. Relax the arms with the shoulders positioned back and down. Alternatively hold the kettlebell down by your side. (See Fig.1)
2. Step backward with one leg. If you cleaned one kettlebell, step back with the opposite side leg to the arm your holding the kettlebell with. Descend into the lowest lunge possible aiming to get the knee of the same leg within inches of the floor. Your feet should remain facing forward with your weight balanced evenly. Remember to keep the back straight with the chest held high. (See Fig. 2)
3. Keep the weight onto the heel of the front leg, drive the hips up and forwards to return to the start position. Repeat the movement from point 2. Perform 8 reps per leg.
To ensure your safety and stability make sure your abdominals are drawn in, your back remains straight, and your glutes and quadriceps are tense throughout the motion.