Alternating Reverse Lunges
A lower-body strength exercise targeting the quads, glutes, and hamstrings, performed by stepping backward into successive lunges to build balance, stability, and unilateral leg strength.
ADVANCED
Barbell Hack Squat
Barbell Hack Squat is one of the most effective exercises to strengthen your lower body. It primarily targets the main muscles group throughout your lower body, including glutes, hamstrings, quadriceps, and adductors. This exercise also targets your quads.
Demonstration Video
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Target Muscles
Instructions
- Start in a squatting position with your thighs almost parallel to the floor. Lean back and grab the bar with your palms facing back, shoulder-width apart. Keep your chin parallel to the floor.
- Plant your heels on the floor and accelerate your hips toward the ceiling as you stand up. Stand in the starting position and pause at the top, then return to the starting position.
Tips
- Do not raise your shoulders forward and do not round your lower back; keep your torso straight.
- Do not stretch your neck too much.
Alternative Exercises
Swiss Ball Plank Leg Lift
Swiss Ball Plank Leg Lift targets your core and upper body, emphasizing the triceps, chest, and shoulders. The leg lift component of the movement improves stability throughout the glutes and hamstrings.
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