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 one 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 standing leg. Drive the heel into the step keeping 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 with control until your knee slightly touches the ground.
• From this position, drive through the heel of the standing foot and step up.