This move is great to really fatigue the leg without need of weights or machines! This move burns!
Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.
Guest star Danielle Rae, principal at Sarasota Ballet, who’s working with us for ACL Surgery Rehab. This one keeps the quad engaged throughout to increase muscle endurance, but also works hip stability while limiting inward rotation of the knee during the curtsy. Feel free to just do the curtsy to master it. This move was originally shared with us by DougIntoLife. Tag someone below you think needs or will enjoy this move!
- Start in a lunge position. Front foot stays flat as you dip your back knee down (do not rock forward) for the reverse lunge. As you come up, reach your rear foot to cross the midline of the body, but just by a few inches.
- You’ll dip down as far as comfortable here. Really focus on your front knee control. Then return to the start. If really tiring, bring your rear foot back up to the front foot between each rep.
You can mix this move into any circuit/workout, or do on its own for some increased hip work. We try to increase the weight when it gets comfortable, typically only 8-14 reps with weights from 40 lb, up to 130+ lb, depending on form and strength.
Move It Monday will feature a new exercise movement for you weekly, for all fitness levels, to help improve your safety and performance, especially with dance.