Today I’ve got a new twist on an old cornerstone exercise: the lunge. Lunges are among those basic movements that have a place in almost any program. There are a ton of variations on the humble lunge that you can try and you can regress and progress the basic lunge pattern to suit pretty much anyone.
One of my favorite modifications to the lunge is the reverse lunge. It’s a great progression to the traditional lunge and it will light up your posterior chain (glutes and hamstrings).
Now take the reverse lunge and introduce a clean grip bar placement (think front squat grip with a barbell) and you’re placing a greater demand on the rest of the posterior chain from the spinal erectors (low back) all the way up. This combination makes the clean grip reverse lunge an excellent way to strengthen everything on the back of your body.
Another excellent way to make this movement more difficult (if it wasn’t hard enough already) is to elevate your front foot while performing it. This increases the range of motion and will place an even greater emphasis on the hamstrings and glutes. Give it a shot.