Bowflex SelectTech 220 Dumbells - Manual (Page 17)

15
Leg Exercises
Reverse Lunge
START ACTION
START
• Stand with your feet together.
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight and
a slight arch in the lower back.
• Initiate the movement by
tightening your glutes and slowly
pivoting your leg from your hip.
Move your entire leg backward,
keeping your knee steady at a
90 degree angle.
• Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
• Slowly return to start position.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips
• Place feet in a position so that when
you lunge back, your front foot is
directly under your knee and your
back leg lines up under your hip.
• Keep your head and chest lifted, with a
slight arch in the lower back during the
movement.
• Do only one side to fatigue and then
switch to the other side.