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.
BEGINNER
Braced Squat
The braced squat is a free-weight exercise that primarily targets the quads and, to a lesser degree, also targets the forearms, shoulders, glutes, and hamstrings. Braced squats are more advanced than standard squats, which increases the strength and stability of the core.
Demonstration Video
Share Exercise
Target Muscles
Instructions
- Stand with your feet shoulder-width apart, and hold the pancake with both hands.
- Keeping your elbows straight, lift the disc straight out in front of you.
- Squat down by bending your knees and lowering your hips to the floor. Pause for a moment at the bottom, then push off with your heels to return to the starting position.
Tips
- Keep your shins vertical throughout the movement.
- Keep your heels on the floor throughout the movement.
- Do not lower the weight plate. Always keep it raised in front of you.
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.
Bodyweight Bulgarian Split Squats
A unilateral lower-body exercise with the rear foot elevated, emphasizing quad and glute strength, balance, mobility, and stability through a deep single-leg squat pattern.
Spotted an error or missing detail?
Report it here
so we can improve this exercise.
Author
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.