The lunge pattern has always been one of the most useful and popular exercise available. Many lunge variations exist, each with their own unique set of benefits.
The front rack reverse lunge is one of the best variations, as it trains the entire leg musculature while incorporating strength and stability in the upper body and core.
FRONT RACK REVERSE LUNGE FORM VIDEO
BENEFITS OF THE FRONT RACK REVERSE LUNGE
Trains each leg individually, exposing and improving any potential imbalances that exist from side to side
The front rack creates an entirely new challenge as the weight is pulling you forward, causing you to keep the core muscles engaged
Improves overall core stability and total body balance
MUSCLES WORKED DURING THE FRONT RACK REVERSE LUNGE
PERFORMING THE FRONT RACK REVERSE LUNGE
Pick up two kettle-bells (dumbbells are okay, but kettle-bells are better) and hold them at your sides
Use momentum to ‘clean’ the kettle-bells onto your anterior shoulders with the bells facing outwards
Keep your elbows high and in front of you the entire time, with your hands close together by your neck
At this point, the kettle-bells should be resting comfortably on your upper arms
Stand up tall and set your feet at a stance closer than shoulder width, with your feet pointing forward
Brace your core
Begin the movement by stepping back directly behind you, while doing your best to keep the other foot pointing straight ahead
Once you are on the ball of your foot of the back leg, begin bending at the knee of the front leg
It is okay to let your knee translate forward over your toes, but do not let your knee move inwards
Keep your spine neutral and your core braced throughout the lift
Once the knee of your back leg touches the floor lightly, you have reached the endpoint
When looking from the side, your front knee should be at a 90-degree angle to the floor
Reverse the movement by extending the knee of the front leg and slowly returning the trailing leg to the starting position
Do not allow any lateral translation of the working knee at any point
Do not allow any change in your spinal alignment
It is easier to keep working on the same leg for the desired amount of repetitions before switching sides
ALLOWING THE SPINAL ALIGNMENT TO CHANGE
Brace your core and maintain this tightness throughout the repetition.
Focus on keeping your upper body completely still while going through the lunge.
Lower the weight if necessary.
ALLOWING LATERAL TRANSLATION OF THE KNEE INWARD
It is permissible to have forward movement of the knee over the toe but not an inward movement.
This pattern is extremely common amongst trainees and puts a lot of stress on the meniscus and medial ligaments.
Lower the weight if necessary to keep the knee well aligned with the rest of your joints
INTEGRATING THIS EXERCISE INTO YOUR ROUTINE
Want to know how to use this exercise in your workout? Check out The Best Workout Template For Busy Individuals to learn how to integrate it into your training!
Perform 50% of your body weight for 8 repetitions each leg
FRONT RACK REVERSE LUNGE ALTERNATIVES