Crossover Reverse Lunge

طريقة الأداء

1. 01Stand with your feet shoulder width apart. This will be your starting position.
2. 02Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
3. 03After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Keep a neutral spine; stop the set if it rounds.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.