11 Dec Exercises for Confidence: Reverse Lunge to RDL
Not going to lie, I’ve been crushing the game lately.
First off, I am finally done with my 15-week graduate semester in Exercise Science. Now that I’m halfway home, I’m feeling groovy as of late. Sure, a M.S. behind my name is a tremendous accomplishment, but constantly learning and being malleable in my field produces greater results for my clients. It also ensures none of them walk with a cane upon retirement. For me, both are more rewarding than a diploma saying I made it through a bunch of bullshit and sleepless nights.
Second, I’ve been under hella rejuvenation to regain mental clarity, tune in on passion side work (for me, writing), and to do other things we can’t do in the lieu of a busy schedule:
1) Do laundry.
2) See the dentist.
4) Play FIFA.
5) Take long romantic walks in the forest…by myself.
5) Kill my glutes (more than normal) :-0
Ah, yes. GLUTES. Often, I receive questions from family, friends, and clients about posterior chain training. What are the best exercises for the glutes? How do I strengthen my hamstrings? How do I ‘tone’ the glutes if I’m pressed for time? WILL YOU TELL ME HOW TO GET A SOCCER BOOTY ALREADY???
Alas, look no further. I’ve posted a few glute burnouts here and here that can be performed after a strength training or “cardio” session. Glute burnouts are great because you can squeeze in a ton of volume in a short amount of time and then bounce. #BYE.
Even better, there are many strength exercises that exhaust multiple muscle groups of the derriere all-in-one. And that brings me to today’s Exercise for Confidence.
Introducing Reverse Lunge to RDL:
Why I LOVE It:
1) It’s versatile. You can use it as a means to get super, sexy strong. OR you can use it as a corrective exercise for tight muscles or imbalances in the lumbo-pelvic hip complex. During the single leg RDL, the hamstrings are eccentrically stretched and it feels damn good.
2) Added challenge. At first sight, this exercise looks easy, breezy. The reality is: it’s deceivingly difficult. Why? Your glutes and hamstrings will certainly be on fire, but your lats will be activating the most to keep your spine in alignment.
3) Single leg strength and stability. This move forces us to eccentrically control the quads on the reverse lunge, but then drive through the standing leg gluteus for added hip work. As for the RDL, unilateral hamstring strength and lumbo pelvic hip stability are two of the most critical gems here.
4) Core strengthening. I like to perform these front loaded with a kettlebell or dumbbell, but if you’re starting for the first time, holding dumbbells to to your sides will suffice. Progressing to the front load position will turn on your anterior core to prevent spinal extension.
5) Great for efficiency and extra posterior volume. Usually I have my clients and soccer players do these if were are on a time crunch. A sweet spot I use: 3-4 sets 6-10 reps.
Give it a try and let me know what you think. Good luck.