you'll grab the cable and you'll step back just as a reverse lunge you'll allow the cable to kind of pull your body forward just a little bit but not from your hips it's all from your upper body you want to keep your hips as level as possible you're going to be driving through your front leg and squeezing your glute and your upper back at the top this definitely helps stabilize the core because of the pulling in the opposite direction you'll notice that you're using your opposite arm than your working leg so whichever leg you start with you're going to use that opposite arm when you reach back it's not really about how far you're lunging back since your front leg is your working leg it's really about the angle you're trying to achieve from your nice isn't this is mainly a posterior focused exercise you don't really want your need to go too far over your toe if at all so that you can keep the tension in your glutes and in your hamstring
START- Using a Smith Machine, Place the bar on your back and unrack by rolling the bar back. Start out with Both feet together.
Move- Step backward with one leg keeping the other stationary at the starting point. Reach out behind you with your back leg and drop your knee to the ground while your front leg bends at 90 degrees. Push from the back leg but primarily using the front leg for most of the movement to come back up to the starting point.Step 2Step 3
START: Hold the dumbbells at your sides while standing with your feet together. Keep your head directed forward and maintain the arch in your lower back.
MOVE: Step backward with your right foot, leading with your heel, and lunge down toward the floor, maintaining control over the speed of your descent. Lower yourself until your left knee almost touches the floor, then push back off your right foot, returning to the start position. Repeat on the left leg and alternate reps.Step 2Step 3
