The reverse lunge step-up is a functional, unilateral, multi-joint movement that has a high carry-over to many activities of daily living and sport. This combination enables bigger range of motion at the hip and the balance required in the high step-up calls more muscles into play, producing fuller, shapelier development.
Go high, go deep and power up:
- Grab kettle bell or dumbbell and hold it on your chest.
- Place oneĀ leg completely on the step so that the whole heel is on the step.
- Maintain a neutral spine and keep the weight primarily on the standingĀ leg.Ā Drive the heel into the step keepingĀ the leg is straight and the glutes tight.
- From the top, step backwards into a reverse lunge, keeping the foot in line with your hip.Do not try to create a straight line between your feet; maintain your normal stance width.
- Keeping the torso upright (a slight forward lean is OK), descend slowly withĀ control until your knee slightly touches the ground.
- From this position, drive through the heel of the standingĀ foot and step up.
Inspired by Miranda 
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