Step Ups or Reverse Lunges — Gianna Hernandez

3 Working Sets x 10-12 Reps

Front foot forward, knee over heel.

How To:

Step-Ups:

Setup:

Choose a box/bench about knee height (or slightly lower if you’re new).
Place your entire right foot flat on the box, left foot on the floor.
Optionally hold dumbbells at your sides.

Movement:

Lean slightly over your front foot and push through your heel/midfoot to stand up on the box.
Bring the back leg up under control (you can tap the toe on the box or drive the knee up for power).
Lower yourself back down slowly, keeping control and not “dropping” off the box.
Complete all reps on one leg or alternate legs, depending on your preference.

Reverse Lunge:

Setup:

Stand tall with feet hip-width apart, core braced.
Hold dumbbells at your sides.

Movement:

Step one leg backward into a lunge, landing on the ball of your back foot.
Bend both knees so your front knee stacks roughly over your heel (not way past your toes).
Drop straight down, keeping chest tall.
Push through your front heel to return to standing.
Repeat, alternating legs or completing all reps on one side.