EXERCISE OF THE WEEK

REVERSE LUNGE and SKIP
(No equipment)

This explosive bodyweight exercise builds great power (strength and speed) in the legs, while building core balance, control and coordination. Inspired by boxers, we love explosive power

The Movement
Stand tall with your arms at your side.
Step 1: You choose which leg - take a large step back onto the ball of your foot, lowering the back knee to within 2" of the ground - you are now in a lunge position. Both front and back knees are bent at right-angles.



Step 2: Push through your front foot as if you were simply going to stand tall again
Step 3: As you stand, swing your back knee forwards and up towards the sky, springing off the ball of your front foot



Step 4: As you come back down to ground your front foot will land first and your high-knee can transition back into the reverse lunge position.
Step 5: Repeat on the same leg for 10-15 repetitions and change legs
Step 6: Perform x3-5 sets in total

WHY this exercise is so beneficial

This movement pattern is joint friendly, as the reverse lunge eliminates forward momentum in the kneecap. By stepping backward you allow your center of gravity to remain over your grounded front foot.

Your quads work hard to allow the bending of your front knee as you lower yourself down into the lunge position. 

When your back foot finds its place behind you, maintaing your bodyweight over the top of both legs is terrific for core stability. See how centred you feel - are you swaying left and right?

The driving through of your back knee builds efficiency and speed in your calves and hip flexors. 

As you lift off the front foot your glute contracts to straighten the leg and that is hugely influential in how high you jump. 

There is a rapid transition during this move from the muscles undergoing active lengthening (eccentric phase) while holding the reverse lunge, to rapid contraction (concentric phase), driving your back knee through and up towards the sky. This sequence acts like a loaded spring, significantly enhancing force. It is excellent for runners, sprinters, jumpers and every kind of athlete.