Steve Haywood Health & Fitness

Reverse Lunge

Put your arms at the sides of your body, fully extended and with palms facing inwards. Stand in the start position. Take a large step abckwards with your right leg, bending the knee and lowering your hips. Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90 degrees. Your left leg should be about 10-15cm above the floor. Hold for a count of one. Push hard with your right leg to return to the starting position. Complete the desired number of repeitions, then repeat with the left leg leading.

Starting position for reverse lunge

Reverse Lunge

Short Step Split Squat

Stand with the left leg slightly in front of the right but still shoulder width apart. Keeping a straight back, sink your hips down until your left leg is at an angle of 90 degrees. Repear on the opposite leg and alternate.

Split Squat Starting Position

Split Squat

Note

Remember: Keep your front knee positioned directly over your ankle – do not go any further forwards as this will put strain on your knee. Do not lean forwards – stay upright.

Note

Muscles

All squats and lunges exercise the thighs, hamstrings and buttocks (glutes). Different positions emphasise different muscles and mean that the exercises continue to provide a benefit.

End of section.

Page 11

“Equipment Free Workout” Ebook devised by Steve Haywood. ©2008 All Rights Reserved.

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