Sliding Reverse Lunge

A standard reverse lunge is an effective intermediate level exercise that has broad application but a “sliding” reverse lunge is even more challenging and effective.  If you introduce the sliding element and slow it down this exercise becomes an entirely different beast.  It isn’t necessary to have a reformer or sliding disk, a towel or rag on a smooth floor will do the job. 

This is an intermediate exercise because it does require movement awareness and good core strength.  Your body weight is the resistance and tempo & range of motion [ROM] are used to adjust the difficulty level.  This exercise has the following key targets:

Calves, hamstrings, gluteals, quadriceps.  Core movers fire to control the ‘up and down’ motion.

Sliding reverse lunge

Equipment: smooth floor [Eg. tile, wood, laminate], workout clothes that allow for movement, running shoes [bare feet also work but are more difficult], slider [Eg. slide disk, hand towel, paper plate]

  • Start the exercise by standing in neutral with the slider underneath the ball of your right foot
  • Keeping your weight over the left leg, inhale and slide your right leg back and down into a lunge
  • Your left knee and shoulder should be over your left toes and your right upper leg in line with your spine
  • Swing your right arm forward and your left arm back to counterbalance your legs. This is position 2.
  • Count 1,2,3,4 to slide down and reverse
  • Exhale and count 1,2,3,4 as you slide back to the start position
  • Focus on firing your vastus medialis, gluteus medius and your core as you slide up & down
  • Perform 10 to 15 reps in the SLOW format then repeat on the other leg
  • Try 2 to 3 sets

This exercise couples well with squats, plyometric squats and box jumps.  As always, I do recommend that you check with your care giver or trainer prior to trying this exercise.  If you have a knee, ankle or hip joint injury or chronic condition this may not be the exercise for you. Once you have mastered the body weight sliding reverse lunge you can use dumbbells [DB] to increase the challenge.  Hold the DB’s at your sides in start position and allow them to stay perpendicular to the floor as you slide up and down.  Five to ten pound DB’s are a good weight to start with building up to 15 to 30 pounds if goal indicated.  Next week I will be teaching an upper body sliding exercise!

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Tracie Smith-Beyak Written by: