Exercise & Fitness
Try this: Take a step back
- Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Lunges are one of the best exercises for improving leg strength and balance. Most of the time, they're done with a forward motion, but don't neglect the power of going backward.
A reverse lunge helps develop key hip muscles for better stability and teaches you to control your backward movement and coordination.
Every time you do forward lunges, add an equal number of reverse lunges on each leg. You can also perform them on their own. Here's how:
Starting position: Stand up straight with your feet together and your arms at your sides, holding a lightweight dumbbell in each hand.
Movement: Step back onto the ball of your left foot, bend your knees, and lower into a lunge. Your right knee should align over your right ankle, and your left knee should point toward (but not touch) the floor.
Keep your spine neutral when lowering into the lunge, and don't lean forward or back.
Push off your back (left) foot to stand up and return to the starting position. Repeat, stepping back with your right foot to do the lunge on the opposite side.
To make it easier, don't use weights, or place a hand on a chair or table for stability. For more of a challenge, use heavier dumbbells.
Image: © DragonImages/Getty Images
About the Author
Matthew Solan, Executive Editor, Harvard Men's Health Watch
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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