THE ONE EX­ER­CISE YOU SHOULD DO THIS MONTH… RE­VERSE LUNGE

Cycling Plus - - GEAR GUIDE -

“A split leg move­ment that works the ham­strings and glutes, coun­ter­bal­anc­ing the of­ten overde­vel­oped quads,” says Steve Mel­lor, trainer with Free­dom2Train.

START HIGH

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.

GO LOW

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.

SWAP LEGS

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.

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