Exercise Library
Reverse Lunge + Step-up
The reverse lunge + step-up is an efficient way to address multiple unilateral leg motions and aspects of hip stability and hip and leg strength.
Standing in front of a box, step one leg back into a reverse lunge, then bring that foot forward and up onto the box to perform a step-up. Step back down and directly back into a reverse lunge to continue. All reps can be completed on a single leg consecutively, or legs can be switched each rep on the box.
Purpose
This is a great exercise for covering several bases of lower body accessory work without adding more training time. It strengthens all hip and leg musculature, improving stability of the hip, and especially if weighted, leg strength in weak positions.
Programming
Sets of 6-12 reps per leg are appropriate. Weight can be added in numerous ways from a barbell or sandbag on front or back rack; dumbbells or kettlebells held at arms’ length, on the shoulders, overhead, or a mix of two; in a goblet position or stress carry with a kettlebell or sandbag, etc. Tempo can also be changed, such as using a slow eccentric on either or both portions, and/or an explosive step-up, or raising the non-working knee at the top of the step-up.
Standing in front of a box, step one leg back into a reverse lunge, then bring that foot forward and up onto the box to perform a step-up. Step back down and directly back into a reverse lunge to continue. All reps can be completed on a single leg consecutively, or legs can be switched each rep on the box.
Purpose
This is a great exercise for covering several bases of lower body accessory work without adding more training time. It strengthens all hip and leg musculature, improving stability of the hip, and especially if weighted, leg strength in weak positions.
Programming
Sets of 6-12 reps per leg are appropriate. Weight can be added in numerous ways from a barbell or sandbag on front or back rack; dumbbells or kettlebells held at arms’ length, on the shoulders, overhead, or a mix of two; in a goblet position or stress carry with a kettlebell or sandbag, etc. Tempo can also be changed, such as using a slow eccentric on either or both portions, and/or an explosive step-up, or raising the non-working knee at the top of the step-up.
