Horizontal Top Reverse Lunge Instructions

Starting Position:
Stand with your feet hip-width apart and hold the steel mace in a horizontal top placement across your shoulders. Your hands should be slightly wider than shoulder-width apart. Engage your core, keep your chest up, and maintain a neutral spine.

Step Back:
Take a controlled step backward with one leg, keeping balance as you do so. Ensure the steel mace stays steady in the horizontal top placement across your shoulders, keeping it balanced and stable.

Lowering Phase:
Bend both knees to lower your body into the lunge. Your back knee should hover just above the ground, while your front thigh remains parallel to the floor or slightly inclined. Ensure that your front knee is aligned with your ankle and does not collapse inward. Keep your torso upright and the mace balanced across your shoulders throughout the movement.

Push Forward:
Drive through the heel of your front foot to return to the starting position. Extend your front leg and bring your rear leg forward to the initial stance, keeping the mace in the horizontal top placement across your shoulders.

Repetition:
Perform the desired number of repetitions on one leg. Focus on maintaining control, balance, and proper form throughout each reverse lunge.

Note:
Complete all repetitions on one side before switching the mace to the opposite side and starting reps on the other leg.

Muscle Groups & Rating:

Targeted Muscle Groups: Quadriceps, Hamstrings, Glutes, Hip Flexors

Difficulty Rating: Beginner to Intermediate