quad and glute builder on a backward step with the bar cradled in your elbows
the bar sits low and close to your centre, so this balances far better than
any other loaded reverse lunge, and that is the reason to pick it
front-loaded like a front rack lunge, so the torso stays vertical and the quad
takes the range
Execution
Cradle the bar in the crook of your elbows, arms crossed, feet hip-width apart.
Use padding on the bar or your sleeves if it digs in. Brace your trunk.
step back far enough that your front shin stays roughly vertical
lower until your back knee is just off the floor
pause briefly in the bottom where the front leg is most stretched
drive through your front heel to pull yourself back to standing
alternate legs each rep
The load sitting close to your body is what makes this the loaded lunge you can
actually stay steady under: a bar on your back sits high, and dumbbells at your
sides swing.
Purpose
quad and glute builder on a backward step with the bar cradled in your elbows
the bar sits low and close to your centre, so this balances far better than
any other loaded reverse lunge, and that is the reason to pick it
front-loaded like a front rack lunge, so the torso stays vertical and the quad
takes the range
Execution
Cradle the bar in the crook of your elbows, arms crossed, feet hip-width apart.
Use padding on the bar or your sleeves if it digs in. Brace your trunk.
step back far enough that your front shin stays roughly vertical
lower until your back knee is just off the floor
pause briefly in the bottom where the front leg is most stretched
drive through your front heel to pull yourself back to standing
alternate legs each rep
The load sitting close to your body is what makes this the loaded lunge you can
actually stay steady under: a bar on your back sits high, and dumbbells at your
sides swing.