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Master This Move: Reverse Lunge with Glider and Kettlebell Overhead Reach

 

Lunges, like squats, are one of the best lower body moves you can do. But that doesn’t mean you should stick to the same ol' classic move all the time. (Just look at how we remixed the squat in Master This Move: Goblet Squat and Master This Move: Barbell Back Squat.) Not only is it important in and of itself to inject some variety into your routine (after all, that’s what’s going to ensure you keep seeing results workout after workout after workout), but adding new equipment can amp up the benefits.

With the Reverse Lunge with Glider and Kettlebell Overhead Reach, we’re seriously capitalizing on that idea. First off, “the sliding disc creates an unstable surface, which helps to engage your glutes and lower body even more,” says David Kirsch, celebrity trainer and wellness expert. That’s because you must work hard to staibilize which calls to action more muscle fibers and makes them work harder. And “the kettlebell keeps your upper body engaged and forces you to use your whole body to complete the move,” he adds. (Check out this 20-Minute Fat-Burning Kettlebell Workout.) Yep, we just took a kick-butt lower body move and turned into a total body toner.

Swap out the regular lunges in your routine for these—or simply work 2-3 sets of 5-7 reps on each leg in to your routine a few times a week. You’re guaranteed to feel the burn from head to toe (or at least from your shoulders to your ankles!).

Reverse Lunge with Glider

A Start standing with a glider under your left foot, feet hip-width apart. Hold a light kettlebell in your right hand by the handle, bell side facing up, overhead. 

B Drive your left foot back in to a reverse lunge, keeping your upper body completely stable and your left hand on your hip. Pause, then return to start. Do all the reps on that leg, then switch sides and repeat. 

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