Horizontal Middle Reverse Lunge Instructions

Starting Position:
Stand with your feet hip-width apart and hold the steel mace in a horizontal middle body placement. Your hands should be slightly wider than shoulder-width apart, with the mace held parallel to the ground. Engage your core, keep your chest up, and shoulders back.

Step Backward:
Take a controlled step backward with one leg. As you step back, keep the steel mace steady and aligned in the horizontal position, parallel to the floor.

Lowering Phase:
Bend both knees to lower your body into the lunge. Your front thigh should be parallel to the floor or slightly inclined, with your back knee hovering just above the ground. Maintain your torso upright and the mace balanced in the horizontal middle body placement throughout the movement.

Push Forward:
Drive through your front heel to return to the starting position. Extend your front leg and bring your rear leg back to the initial stance, ensuring the mace remains stable and in the same horizontal alignment.

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

Note: For these single-sided lunges, complete all repetitions on one side before switching the mace to the other side and starting the reps for the opposite side.

Muscle Groups & Rating:

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

Rating: Beginner to Intermediate