Rev. Lunges are great. I do all of them on one leg and then switch legs. As always keep the focus on the heel in the front leg. Really reach back with the back leg tightening the abs hard and then when you come up try to only use the front leg and slowly release air. A lot like box squats you don’t want to rock back nor do you want to rock your upper body forward. You want it to come from your ass and thigh.
I either keep my trailing leg on the ground dragging it forward or I lift it. Lifting it is harder forcing you to contract hard with the working leg, your abs and your glutes. As always flex your ass hard at the top. If this is an exercise you are not used to your ass should feel it really well.
I hope that helps.
Thanks for the help. They kicked my ass. I only used 25lb dumb bells. I think I would have done better with a barbell because my hands and forearms started cramping holding the 'bells. However, I’ll stick to them because I’m trying, for the most part to de-load my spine for the next few weeks.
I also found it tough to keep my balance and my hips felt a bit pulled out particularly on the left side. As I went on in sets, I started stepping back and out more to take a bit of the stretch out of my hips.
I didn’t focus all that well on what I was supposed to be contracting because I was focusing on not falling on my ass. However, I lifted my bag leg rather than dragging it because I also did them off a low step. Those combined with GHRs have given me quite the painful arse today. I ended up doing my own version of soft tissue massage with a marble rolling pin on my living room floor.
Where are you at right now that you are getting the hottest day of the year?
Only 25lb bells? Did you see I used 1 15lber in the opposite hand? IMO when working on hypertrophy it is better to focus on what you are contracting… Just something to think about. Good job, you are a very strong woman, heel you are stronger than any guy I’ve seen in my gym.
Hottest day of the year so far as in 2009. I’m in Afghanistan and the gym is a tent with two open ends. I’ll put a pic in my profile tomorrow so you can see it.
It was hot today and it is hard for me to get used to.
Thanks for the advice. My problem is less the weight than the general spasticness and concentrating on not falling on my ass. Who’d believe I used to be a gymnast?
Today I’m doing bulgarian split squats so we’ll see if I can do that without killing myself.
On reverse lunges do you generally only have the weight in the opposite hand as opposed to both hands?
It’d be great to see a picture. How long are you over there?[/quote]
The from will come if you concentrate on it and it will come quickly. Maybe next time you do them or the third time, I promise. I use the weight in the opposite hand because it helps with balance. I stay extremely tight and don’t use my trail leg at all.
Bulgarian Split Squats are awesome, but you’ll have that fall on your ass feeling for the first few weeks. Focus on dropping down in your hips not letting your body lean forward. It will stretch your hip flexors out in a huge way. The tighter you stay the better you will be. I fill the abs with air before every decent. I feel that the single leg work gets sloppy for a lot of trainees and filling the belly with air can help with that. Keeping a tight upper back, makes it harder, but makes the squats better. I really think that is why my squat will go up very quickly even though I have not squatted in around 2 years.
Been over here for over 4 years…good money and no jobs in the U.S.