{"id":43682,"date":"2020-02-24T04:00:48","date_gmt":"2020-02-24T03:00:48","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/reverse-lunge\/"},"modified":"2020-02-24T04:00:48","modified_gmt":"2020-02-24T03:00:48","slug":"reverse-lunge","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/reverse-lunge\/","title":{"rendered":"Tutorial: Reverse Lunge"},"content":{"rendered":"\n<p>The reverse lunge is a <a href=\"https:\/\/vimeo.com\/191967681\/b4b0667361\">useful variation<\/a> of the traditional forward lunge. This exercise will help you improve balance and strength for a greater lower body power. Here is how you should perform it.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The reverse lunge is a useful\nvariation of the traditional forward lunge.<\/li><li>Often\nregarded as a lower body exercise, lunging also requires a high level of\nbalance and control. Therefore, this exercise demands more on the core muscles\n\u2013 mainly when performed with more than just your bodyweight. <\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Stand with the feet hip-width apart, arms by your side. Engage the core slightly and set the shoulders.<\/li><li>Keeping the core engaged, bend the front leg and take a small step back. Maintain your balance as you slowly drop the back knee to the floor. Maintain balance as you return to standing.<\/li><li>Repeat on the same side, or alternately for reps or time.<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The significant difference between the forward and reverse lunge is body movement. With the reverse lunge, there is no movement of the upper body \u2014 it stays in one position as the leg steps backs. In this way, the body\u2019s centre of mass remains over the front foot. This difference reduces the balance requirement and will make the exercise feel \u2018easier\u2019. With this in mind, the reverse lunge can be a good starting point before progressing to the forward lunge. <\/li><li>Because the upper body stays over the foot, it is also a great way to reinforce postural control during single-leg movements. In this regard, many experts consider the reverse lunge as an essential injury rehabilitation exercise. For example, in the case of knee rehab, the reverse lunge will result in less shearing force in the knee joint, allowing the patient to develop strength without compromising joint health effectively. <\/li><li>In any case, good control of posture (loaded and unloaded) should be a high priority in any gym program. This can begin with the reverse lunge, before progressing to other variations including the forward and side lunge. Once you can perform the bodyweight lunging, the movement can be further loaded using free weights.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse lunge\" src=\"https:\/\/player.vimeo.com\/video\/191967681?h=b4b0667361&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Now that you have mastered the reverse lunge, time to check some other tutorials: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/kettlebell-clean-and-press\/\">Kettlebell clean and press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/lateral-hip-foam-roll\/\">Lateral hip foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/core-bag-clean\/\">Core bag clean<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/deep-squat-hip-out\/\">Deep squat hip out<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/angled-push-up\/\">Angled push-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-abdominal-hollow\/\">Abdominal hollow<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-up-on-knees\/\">Push-up on knees<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kneeling-hip-flexor-stretch\/\">Kneeling hip flexor stretch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-deadlift-row\/\">Barbell deadlift row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=16147\">Dumbbell chest press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-chest-press\/\">Kinesis chest press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hamstring-stretch\/\">Superfunctional hamstring stretch<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/shoulder-foam-roll\/\">Shoulder foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/lean-back-squat\/\">Lean back squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/inverted-press\/\">Inverted press<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/floor-bridge\/\">Floor bridge <\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-clean-press\/\">Barbell clean and press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/quad-foam-roll\/\">Quad foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/medicine-ball-tornado\/\">Medicine ball tornado<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14447\">Support front downward dog<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14441\">Kinesis alternate high punch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14436\">Superfunctional glute stretch<\/a> <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>The reverse lunge is a useful variation of the traditional forward lunge. This exercise will help you improve balance and&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43683,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to perform the Reverse Lunge properly | EVO Fitness","_seopress_titles_desc":"The reverse lunge is a useful variation of the traditional forward lunge. It will help you improve balance and strength for a greater lower body power.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[126,139,140,143,154,251,674,852],"class_list":["post-43682","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-workout","tag-endurance","tag-functional-training","tag-strength","tag-core-stability","tag-mobility","tag-legs","tag-lower-body"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43682","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43682"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43682\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43683"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}