Bodyweight Rebound Lunge

How to Left-Leg Rebound Lunge

Primary Muscles: Legs

Exercise Families: Lunge

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand with the hands together or at the sides, shoulders blades pulled back, spine and head in good posture. Position the feet hip-width apart, toes pointing straight ahead.

2. Lunge forward with your left leg. Sink your hips back and down as your left foot strikes the ground. Be sure to keep your left knee aligned with your left foot, not allowing your left knee to pass over the toes. Hold the down-position briefly, and push through your left hip to return to the starting position.

3. Reverse the movement, sinking your hips back and down as you lunge backward with your left leg. As your left foot contacts the ground, keep your right knee aligned with your right foot—not allowing your right knee to pass over the toes. Hold the down-position briefly and lunge forward to the starting position.

4. Continue alternating between a forward and reverse lunge for the specified amount of time or repetitions.

5. You should feel this working your glutes, quads, and hamstrings. 

Alternative Exercises:

Dumbbell Rebound Lunge • Reverse Lunge

How to Right-Leg Rebound Lunge

Primary Muscles: Legs

Exercise Families: Lunge

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand with the hands together or at the sides, shoulders blades pulled back, spine and head in good posture. Position the feet hip-width apart, toes pointing straight ahead.

2. Lunge forward with your right leg. Sink your hips back and down as your right foot strikes the ground. Be sure to keep your right knee aligned with your right foot, not allowing the knee to pass over the toes. Hold the down-position briefly. Return to the starting position by tightening your glutes and pushing through your right hip.

3. Pause briefly, standing in good posture. Reverse the movement by stepping backward with your right leg. As your right foot contacts the ground, keep your left knee aligned with your left foot—not allowing the knee to pass over the toes. Hold the down-position briefly, and lunge forward, pushing through your left hip as you return to the starting position.

4. Continue alternating between a forward and reverse lunge for the specified amount of time or repetitions.

5. You should feel this working your glutes, quads, and hamstrings. 

Alternative Exercises:

Dumbbell Seesaw Lunge • Alternating Lunge