Stair Climb 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Right Reverse Lunge is a bodyweight exercise that primarily targets the quadriceps while also engaging the glutes as a secondary muscle group. It involves stepping backward with the right leg and lowering the body until both knees are bent at approximately 90 degrees, then pushing through the front heel to return to a standing position. This movement enhances lower-body strength, balance, and stability, making it effective for developing leg muscles and improving functional movement patterns.
How to Perform
Stand upright with your feet hip-width apart and hands on your hips or at your sides for balance.
Engage your core and maintain a straight posture throughout the movement.
Take a controlled step backward with your right leg, landing on the ball of your foot.
Lower your hips until both knees are bent at approximately 90-degree angles, ensuring your front knee stays directly above your ankle.
Keep your chest lifted and shoulders relaxed, avoiding leaning forward or rounding your back.
Press through the heel of your left (front) foot to return to the starting position.
Repeat for the desired number of repetitions, then switch legs if performing on the opposite side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your front knee aligned over your ankle to avoid unnecessary strain.
Step back slowly and with control to maintain balance.
Engage your core throughout to support your lower back.
Avoid leaning forward; keep your chest lifted.
Press through the front heel to activate the quads and glutes effectively.
Do not let your back knee touch the ground forcefully.
Maintain even weight distribution between both legs.
Focus on smooth, controlled movements rather than speed.
Keep your shoulders relaxed and avoid tensing the neck.
Ensure your step backward is long enough to achieve a full 90-degree bend in both knees.
How Not to Perform
Do not let your front knee go past your toes, as this can strain the knee joint.
Avoid leaning your torso forward or rounding your back.
Do not step backward too short or too far, which reduces effectiveness and balance.
Avoid letting your back knee slam into the floor.
Do not shift weight entirely onto the back leg; keep the front leg engaged.
Avoid lifting your heel off the front foot; keep it firmly planted.
Do not rush through the movement; control each step and descent.
Avoid locking your knees at the top position.
Do not shrug your shoulders or tense your neck.
Avoid twisting your hips; keep them squared forward.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
