Reverse lunge w/fwd reach replacement - JP Fitness Forums

ZTAKPsi · 03-07-2008, 11:22 AM

I found this exercise to be a complete mess! It just doesn't make any sense to me and I ended up feeling most of it in my back and knee. The 2nd set I did I just did plain reverse lunges off the step.

Is there an entire replacement for this exercise? I just don't like it AT ALL. I'm not feeling it anywhere I feel like I should be feeling it. Where should I be feeling it anyway?

Lisa~ · 03-07-2008, 12:50 PM

I hope you'll keep this exercise and not hunt for a replacement for it. Instead, work to figure out proper execution. Reaching lunges of all varieties are a staple of athletic workouts.

This reaching lunge targets the hip of the forward leg (the side that's up on the box). When you reach, your spine should remain neutral and if it does you will not feel much of anything in your low back. The low back doesn't even have to stabilize all that much. The goal is to lengthen the glute, not just by getting the hip lower than the knee, but by also moving the torso forward. The back leg's knee should bend, coming lower than the box. Now, when you return to standing you're doing it from a very low position. Think about those high step-ups we do. This is similar but slightly different. Drive off the forward heel, contracting that glute forcefully.

This movement is going to strengthen the working hip through a very big ROM. It has to contract from a very lengthened position with enough power to lift your whole body upward. This exercise will strengthen your squat and deadlift.

ZTAKPsi · 03-07-2008, 03:54 PM

Are there any videos out there of this? I just don't "get it" I think. But...from your explaination, I'd like to!

prof41 · 03-07-2008, 04:31 PM

I have a question on these also. Should your leg on top of the box being doing most of the work as with a step up? I think in the book it mentioned that you push off from your leg on the floor to come back on the step.

Lisa~ · 03-09-2008, 11:39 AM

Quote:

Originally Posted by ZTAKPsi

Are there any videos out there of this? I just don't "get it" I think. But...from your explaination, I'd like to!

I haven't been able to find a video of this particular reaching lunge, but I did find videos of other variations of reaching lunges and those videos might shed light on the movement for you.

Quote:

Originally Posted by prof41

I have a question on these also. Should your leg on top of the box being doing most of the work as with a step up? I think in the book it mentioned that you push off from your leg on the floor to come back on the step.

The book just says, "Push back to the starting position" (p. 177). It doesn't really specify that you'll push off your forward heel or your back toes. You'll have to do a bit of both since you're in such a low position. Even though you do push some with the back leg, the hip of the forward leg (the leg that's on the box) is still doing most of the work.

Maybe the video demonstrations that Lou wanted to have done will still happen. Until then, we can talk about similar reaching lunges and hopefully they will help you get the idea for this exercise.

Here's a video of a single-leg squat with a forward reach. It's a lot like our exercise except that she's not putting her back foot on the ground at all. http://college.holycross.edu/departm...o%20Ankles.mov

Here's Chaney doing a forward lunge with a reach. This is the type of reaching lunge you'll find most often in athletic programs. You can see his good back position and the powerful drive he uses to return to his start position. We can take away the same general guidelines--keep your back neutral throughout the movement and return to the start position (for us, upright on top of the box) with a powerful hip drive. Reaching Lunge - Brightcove

Here's an article by Mike Robertson that discusses single-leg movements in general. It doesn't contain any reaching lunges, but you can still learn some great information about the purpose of single-leg movements in a program. Single-Leg Supplements

I hope these help at least a little bit!

Jodi · 03-09-2008, 05:20 PM

So, Lisa, am I suppose to be reaching down with the dumbbells as low as the person does in the first video you posted? I know I'm not reaching that far down.

Thanks.

missjane · 03-09-2008, 05:50 PM

So, Lisa, the book shows a very low box (one riser). You mention to get the back knee below the box. So, are we basically almost going to the floor with the back knee, then, in order to get below the box?

Lisa~ · 03-10-2008, 12:45 PM

Quote:

Originally Posted by Jodi

So, Lisa, am I suppose to be reaching down with the dumbbells as low as the person does in the first video you posted? I know I'm not reaching that far down.

Exactly where the DBs end up will look a little different for every individual. It depends on limb length and body size. The key is to reach forward toward your feet. We want to keep a neutral spine but lengthen the glute from the top and bottom.

Quote:

Originally Posted by missjane

So, Lisa, the book shows a very low box (one riser). You mention to get the back knee below the box. So, are we basically almost going to the floor with the back knee, then, in order to get below the box?

IMO, yes.