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Exercise Benefits With Proper Form & Technique

Reverse Sliding Lunge

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Human
muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists:CalvesMuscle
required:Towel
optional:Dumbbells (2), Kettlebells (2), Backpack
fitness level:Normal
exercise type:Strength, Cardio
Variations available (12)
Starting PositionExecution

General and Specifics

  • this exercise works the best on a smooth floor
  • you can also do it on the carpet with a paper plate

Starting Position

  • place one ball on the towel
  • the feet are hip width apart
  • hold the hands at the temples or the hips or stretch out the arms in front of you
  • your body is upright

Correct Execution

  • bend the leg, which is not on the towel
  • at the same time, slide back with the other leg, it remains straight
  • the supporting leg is in the final position, if the thigh is about parallel to the ground
  • make sure that the knee does not protrude the toes, to preserve the joint
  • knees and feet point into the same direction
  • the upper body is tilted forward a bit, the chest points forward and your sight stays up
  • put some pressure on the towel and brace the bottom
  • pull the leg towards the starting position
  • do several reps with one side, then switch

tip for the workout

  • as in the Lunge With Dumbbells, use weights, a filled backpack or hold a weight in front of your body to make the exercise more intensive