Suspension Alternating Reverse Lunge

Instructions for proper form

Begin by standing upright with your feet shoulder-width apart, holding the suspension trainer with both hands at your sides. Engage your core. Step back with one leg into a lunge position, lowering your hips until both knees are bent at around a 90-degree angle. Your front knee should be directly above your ankle and your back knee should hover just above the ground. Press through your front heel to return to the starting position. Alternate legs each time you lunge. Maintain a neutral spine throughout the movement and avoid leaning forward.

Common mistakes to avoid

Avoid straining your lower back by not leaning too far forward. Ensure that the front knee does not extend past the toes. Do not let your torso rotate; keep it stable and aligned. Avoid rushing through the movement; focus on control and stability.

Benefits

Specific benefits of the exercise

The Suspension Alternating Reverse Lunge primarily targets the quadriceps while also engaging the hamstrings, glutes, and core. It promotes balance and stability, improves lower body strength, and enhances functional mobility.

Expected results and timeframe

With consistent training 2-3 times per week, you can expect noticeable improvements in lower body strength and endurance within 4-6 weeks, along with better balance and stability..

Who this exercise is best for

This exercise is suitable for beginners looking to improve their lower body strength, athletes needing to enhance performance in activities requiring leg power, and individuals rehabbing from lower body injuries who wish to strengthen their legs in a controlled manner.

Scientific studies supporting its effectiveness

Research indicates that compound exercises like lunges engage multiple muscle groups, leading to greater strength gains and balance improvements. A study published in the Journal of Sports Science & Medicine highlights the effectiveness of bodyweight exercises in promoting strength and balance.

Variations

Beginner modifications

For beginners, perform the reverse lunge without the suspension trainer to focus on balance and form. You could also reduce the range of motion, only lunging halfway down until strength and stability improve.

Advanced progressions

Advanced variations could include adding weights (e.g., dumbbells) for added resistance during the lunge, or incorporating plyometric movements by exploding upward from the lunge position into a jump lunge.

Integrations

Complementary exercises

Complementary exercises include squats, step-ups, and deadlifts, which all target the lower body muscles effectively.

Super set recommendations

Super set this exercise with bodyweight squats or leg presses to maximize lower body engagement and intensity.

Sample workout routines

Incorporate this exercise into a lower body day routine with exercises like squats, calf raises, and glute bridges or as part of a full-body workout with push-ups and planks.

Exercise combinations

Combine the Suspension Alternating Reverse Lunge with upper body suspension trainer movements, such as rows or chest presses, for a balanced workout.

Best time to do this exercise in your workout

This exercise is best performed during the strength portion of your workout after your warm-up, ideally after activating the core and lower body with dynamic stretches.