THE ONE EXERCISE YOU SHOULD DO THIS MONTH… REVERSE LUNGE
“A split leg movement that works the hamstrings and glutes, counterbalancing the often overdeveloped quads,” says Steve Mellor, trainer with Freedom2Train.
Start with your feet hip width apart, shoulders slightly back for good posture and bracing your core muscles to prevent extension of the thoracic spine, step back with your left foot.
Slowly lower your left knee towards the ground, bending your right knee until it’s at 90 degrees. Lower your left knee towards the ground until it is also bent at a right angle. Keep the tension on your right leg and your torso straight.
Drive back through your right foot (the full foot but especially the heel) and return to standing. Repeat, then change legs. (2-4 sets, 8-15 reps). To progress hold dumbbells by your side, as shown here.