YORK COUNTY, Pa. — In this week's FOX43 FitMinute with the York JCC, Megan Anderson, a fitness center coordinator and coach, will show us a staple in the gym.
Anderson says that the reverse or forward lunge can be added to any circuit, and is great for focusing on the lower body.
“Forward lunges are really going to target the quads, and then reverse lunges are good when you have knee pressure. If a forward lunge just doesn’t feel comfortable, [and you] have some knee discomfort, reverse it and it’ll take pressure off the knee," Anderson says.
A few things to keep in mind when attempting either version of the move, include the distance between your back knee and the ground, the angle your front knee is making and whether you'll be alternating or just sticking to one leg at a time.
For this week's FitMinute Anderson will be alternating between the right and left leg.
“I am going to start with my dominant side which is my right foot. Bring it out and drop that back knee [all the way down to the floor], the front knee is at 90 degrees. Then bring back to my two feet stance. Alternate to my left foot, make sure that back knee is down, front knee is at 90 degrees, and back [again],” Anderson said.
Anderson mentions that a common cue when watching form on this move is keeping the right knee stacked over the front foot. Something like this just depends on the anatomy of the participant. The knee can drift slightly ahead of the front toes, but stop if there is any pain or discomfort experienced. Focus mainly on how low the back knee can go, while keeping your shoulders back and down away from the ears.
A perk of alternating your legs includes balance and stability.
“Because you are in that staggered stance, [and] you are alternating each side, you are going to feel your core get stronger, along with the quads and the glutes," Anderson said.
Depending on skill level forward or reverse lunges can be done with or without added weight. Start slow when adding weight, as more can be added each round. These are also great to do at home or on the go because you don't need much space!
Try 10 to 15 repetitions on each side for three rounds total or add to your favorite workout circuit.
You just got better!