lunge

The reverse lunge, also known as the stepback, is an exceptional compound push exercise targeting the quadriceps, hamstrings, and gluteus muscles. This unilateral exercise requires performing the movement one leg at a time. As a result you'll be individually targeting each leg with each...

It’s no secret that if you want massive legs, you’re going to have to perform squats and deadlifts. While many of us use these compound lifts as the bread and butter of our training, few lifters utilize lunge variations. When you train squats and deadlifts, you are training in a bilateral...

5 Tips To Make Them Your Favorite A few simple tricks make reverse lunges far more effective. Take them from the exercise you avoid to the one you can't pass up. Here's how. The standard lunge is great, but the reverse lunge can do even more. It’s a “complete” exercise that’ll hit the quads...

5 Tips To Make Them Your Favorite A few simple tricks make reverse lunges far more effective. Take them from the exercise you avoid to the one you can't pass up. Here's how. The standard lunge is great, but the reverse lunge can do even more. It’s a “complete” exercise that’ll hit the quads...

Combination exercises have a bad reputation among serious lifters, but not all of them suck. The good ones hit more muscles, make you train at a higher heart rate, and force you to expend more calories. WHY MOST COMBOS DON'T WORK Think of the lunge with a bicep curl: a popular combination...

Arnold Schwarzenegger reaches thousands of fitness enthusiasts around the world with his motivational Pump Club, and if you think that his teachings might be limited to pumping iron, you’ll be pleased to know that the Terminator star is just as excited about form and function as he is about...

Senada Greca is the go-to trainer for celebrities like Bebe Rexa and has amassed more than 5.5 followers on Instagram thanks to her awesome workout and nutrition tips. Recently, the physical trainer and founder of Zentoa performance wear posted a mindful full body kettlebell workout to give your...

The great Dan John downplays the importance of lunges, while other coaches overplay their significance in the strength realm. No matter where you fall on the lunge scale, there is one fact most can agree on. They suck, and they’re difficult. IMO, almost every lifter will benefit by having a...

When lunges are in your workout program, a sense of dread comes over you. No matter the variation, the lack of stability, the testing of balance, and the raising of the heart rate is NOT something that you look forward to. Lunges are like bad-tasting medicines that make you feel better, and this...

Beyond Biceps Build Legs With This Bar Beyond Biceps Build Legs With This Bar 4 Effective Lower-Body Exercises It’s not just for curls. Use the EZ-bar for classic leg exercises and set fire to your quads, hams, and glutes. Here’s how. Every gym has an EZ-curl bar 21, and it’s not just for arm...

CAN YOU PASS THE TEST? Getting feedback from your body is one of the most important factors of your warm-up. Taking a few minutes to run some simple tests could mean the difference in you having an awesome lifting session or getting halfway through and having to call it a day because you just...

The reverse lunge involves a simple reverse step instead of the traditional forward step. Due to the change in torso angle, the reverse lunge creates more activation at the proximal hamstring and gluteal group and less compressive stress over the front side of the knees. These are all good...

Here’s something most of us can agree on: Lunges are awful. No matter the type of lunges you are doing side lunge, reverse lunge, forward lunge. Very few people jump for joy when it’s time to do lunges —even less are able to jump afterward because of the exercise’s brutality. Like downing...

When it comes to lower body exercises, which one is the GOAT? Is it the squat? Barbell squats have been used by lifters for generations to build legs that look like tree trunks and perform like a high-performance machine. Is it the deadlift? Conventional deadlifts are not a pure lower body...

Thirty minutes may not seem like much time for a lower-body HIIT workout, but if you’re working out with celebrity trainer Erik Bartell, it can be very productive. The military veteran has been making people work hard and see results with his clients as well as followers of the M&F Instagram...

Looking for a no-frills, do-anywhere workout that will jack up your heart rate? Look no further than this dynamic workout from celebrity fitness trainer Sarah Louise Rector. It doesn’t require any equipment, nor does it require much space. All you need is a bit of floor space, yourself, and...

Former IFBB Bikini Pro Courtney King knows what it takes to not only burn fat, but get seriously toned. The Chicagoan won several pro competitions during her career, including the 2016 Bikini Olympia. Although she’s retired from onstage competition, King hasn’t stopped the intensity she brought...