Elevated Reverse DB Lunges

Elevated Reverse DB Lunges

 

Lunging from an elevated surface on to the floor allows for a deeper lunge, which means more engagement for the gluteus muscles.

Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps

Key Points:

– Keep your chest up, back straight and core tight

– Begin standing with both feet on the box, so that you can lunge backwards onto the floor

– Bend the toes of your back foot and tap your knee to the floor without resting

– Push the heel on your front leg through the box to drive yourself upwards

– Train both sides evenly

Single Arm Racked KB Reverse Crossover Lunges

Single Arm Racked KB Reverse Crossover Lunges

Main Muscles: Gluteus Medius, Gluteus Maximus, Hamstrings

Key Points:

– Hold the KB in a racked position

– Keep your chest high, back straight and core tight

– While keeping your shoulders as square as possible, twist your hips to perform a “curtsy” movement

– Give your back knee plenty of room to bend under the front

– Tap your knee to the floor with resting and push through the heel to drive yourself upwards

Elevated Single Arm Overhead Reverse KB Lunges

Elevated Single Arm Overhead Reverse KB Lunges

 

This exercise hits core and legs (with a big emphasis on glutes) at the same time. Lunging from an elevated surface means that you can get deeper than you would standing on the floor. The deeper you go the more gluteus maximus takes over the movement.

Balancing the kettle bell above your head engages your core. Glutes are an important part of the core muscle group, so that makes this move 10/10 effectiveness!

Tayvis