How to do Front Rack Reverse Lunges Correctly and Safely

 
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INTRODUCTION

The lunge pattern has always been one of the most useful and popular exercise available. Many lunge variations exist, each with their own unique set of benefits.

The front rack reverse lunge is one of the best variations, as it trains the entire leg musculature while incorporating strength and stability in the upper body and core.

 

FRONT RACK REVERSE LUNGE FORM VIDEO

 

BENEFITS OF THE FRONT RACK REVERSE LUNGE

  • Trains each leg individually, exposing and improving any potential imbalances that exist from side to side

  • The front rack creates an entirely new challenge as the weight is pulling you forward, causing you to keep the core muscles engaged

  • Improves overall core stability and total body balance

 

MUSCLES WORKED DURING THE FRONT RACK REVERSE LUNGE

  • Quadriceps

  • Adductors

  • Glutes

  • Core

  • Upper Back

 

PERFORMING THE FRONT RACK REVERSE LUNGE

  • Pick up two kettle-bells (dumbbells are okay, but kettle-bells are better) and hold them at your sides

  • Use momentum to 'clean' the kettle-bells onto your anterior shoulders with the bells facing outwards

  • Keep your elbows high and in front of you the entire time, with your hands close together by your neck

  • At this point, the kettle-bells should be resting comfortably on your upper arms

  • Stand up tall and set your feet at a stance closer than shoulder width, with your feet pointing forward

  • Brace your core

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  • Begin the movement by stepping back directly behind you, while doing your best to keep the other foot pointing straight ahead

  • Once you are on the ball of your foot of the back leg, begin bending at the knee of the front leg

  • It is okay to let your knee translate forward over your toes, but do not let your knee move inwards

  • Keep your spine neutral and your core braced throughout the lift

  • Once the knee of your back leg touches the floor lightly, you have reached the endpoint

 
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  • When looking from the side, your front knee should be at a 90-degree angle to the floor

  • Reverse the movement by extending the knee of the front leg and slowly returning the trailing leg to the starting position

  • Do not allow any lateral translation of the working knee at any point

  • Do not allow any change in your spinal alignment

  • It is easier to keep working on the same leg for the desired amount of repetitions before switching sides

 

 

SUMMARY OF THE FRONT RACK REVERSE LUNGE TECHNIQUE

 
 

Click on each blue circle to view the key technical aspects of this exercise

 

 

COMMON MISTAKES

ALLOWING THE SPINAL ALIGNMENT TO CHANGE

  • Brace your core and maintain this tightness throughout the repetition.

  • Focus on keeping your upper body completely still while going through the lunge.

  • Lower the weight if necessary.

 

ALLOWING LATERAL TRANSLATION OF THE KNEE INWARD

  • It is permissible to have forward movement of the knee over the toe but not an inward movement.

  • This pattern is extremely common amongst trainees and puts a lot of stress on the meniscus and medial ligaments.

  • Lower the weight if necessary to keep the knee well aligned with the rest of your joints

 

INTEGRATING THIS EXERCISE INTO YOUR ROUTINE

Want to know how to use this exercise in your workout? Check out The Best Workout Template For Busy Individuals to learn how to integrate it into your training!

 

CHALLENGE

  • Perform 50% of your body weight for 8 repetitions each leg

 

FRONT RACK REVERSE LUNGE ALTERNATIVES