Women's Health (South Africa) - - YOUR BODY -

Es­sen­tially the ex­ag­ger­ated mo­tion of walk­ing and run­ning, the lunge lights up ev­ery mus­cle in your legs – even the tiny sta­bil­is­ing ones, like your in­ner thighs. A re­verse lunge re­quires the same bal­ance and neu­ro­mus­cu­lar co­or­di­na­tion of the for­ward type, but it en­gages your pos­te­rior chain first, help­ing even out quad – front of your thigh – dom­i­nance (and tak­ing stress off your knees). And that “deficit” part? It’s just a fancy term for prop­ping your front foot on a step, so your glute has to travel fur­ther – and work harder – to re­turn to start. DO IT: Stand on a low step (an aer­o­bic step is per­fect) and hold a pair of dumb­bells at your sides at arm’s length (A). Keep­ing your torso tall, step back­wards off the box with your right leg and slowly lower your body un­til your left knee is bent at least 90 de­grees and your right knee nearly touches the floor (B). Push through your left heel to re­turn to start. That’s one rep.

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