Moves/sandbag anterior load reverse lunge

sandbag anterior load reverse lunge

ID: 956

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Exercise Type:
Lower Step
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based, High Bands
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Establish a stable base before adding any dynamic component.
  2. 2. Brace core before stepping; stability is set before the weight shifts.
  3. 3. Push the knee out on the descent to ensure it tracks over the toe.
  4. 4. Engage the core before initiating any movement.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.