Moves/Reverse Lunges with overhead hold

Reverse Lunges with overhead hold

ID: 652

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Exercise Types:
Lower Step, Upper Push
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based, Wall Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Brace core before stepping; stability is set before the weight shifts.
  4. 4. Control the step length on each rep — inconsistency loads unevenly.

Regression:

Reduce stride length or use a TRX or wall for balance assistance. Perform a reverse lunge on the spot before adding forward movement.

Progression:

Add dumbbells, increase step height, or progress to a deficit reverse lunge.

Common Problems:

Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.