Moves/sandbag shouldered reverse lunge

sandbag shouldered reverse lunge

ID: 979

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

Key Teaching Points:

  1. 1. Hip flexor of the trailing leg should feel a stretch at the bottom.
  2. 2. Back knee lowers with control — tap the floor gently, do not crash.
  3. 3. Front shin should remain as vertical as possible throughout.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

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

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.