FOOD & FITNESS FRIDAY: Rear Foot Elevated Lunge

Rear Foot Elevated Lunge

Why it works: Essentially the same thing as a Bulgarian split squat, the rear foot elevated lunge shows up often in sports programs because it builds hip strength and mobility. Doing this exercise correctly is particularly difficult, because you’ll need a lot of flexibility and strength in your back leg. It engages infrequently utilized muscles [like glutes and quads] while stretching out others that are generally overworked and tight [hamstrings and hip flexors].

How to do it: Place your right foot on a bench or step, keeping your toes pointed, your foot flexed, and pressure penetrating the ball of your left foot [and the top of your right foot]. Once in position, descend under control until your right knee just about touches the floor and drive back up through your left leg to the starting position. Make sure your back knee doesn’t collapse toward your body, and that your forward knee doesn’t slide past your toes. Press back up to start, and perform 8 to 12 reps before switching sides.