This Simple Lunge Tweak Leaves Your Quads Screaming
The classic reverse lunge is one of the finest staple moves for training your legs. But if there's an issue with it, it's this: It doesn't really target your quads. Heck, most staple functional leg movements, like squats and deadlifts, focus more heavily on hamstrings and glutes than on quads.
That's all for good reason (you need strong glutes and hamstrings, and those muscle groups are sometimes neglected in your day-to-day life). But that doesn't mean you shouldn't spend some time attacking your quads, especially if you're chasing physique goals. And that's when you can benefit from mixing in a different reverse lunge, the two-way goblet reverse lunge, from Men's Health fitness director Ebenezer Samuel, C.S.C.S.
Here, you're playing with stride length, with the express purpose of targeting your quads. "When your knee moves in front of your foot, and you have to drive up from that position, you're forced to engage your quads more," says Samuel. "You lose vertical shin position when you do this, but if you have solid ankle and Achilles flexibility, that's not bad."
You'll do that in the two-way goblet reverse lunge, playing with both standard reverse lunges and closed-stance reverse lunges to stimulate those quads. When you do this, says Samuel, you must be careful to note your own personal stride. "Work in your mobility," says Samuel. "You'd love your back knee to be near the back of your front foot on those small-step lunges, but if you can't keep your front heel on the ground, then don't go that far."
You'll shift between two styles of lunges, which means you'll crush quads, but also get plenty of classic hamstring and glute work too. "This is a perfect leg day finisher," says Samuel.
You can do this with a dumbbell or kettlebell held in goblet position, or even test it with bodyweight.
Start standing, holding a kettlebell at your chest, forearms perpendicular to the ground, core tight.
Step back into a reverse lunge with your right leg, aiming for a right angle with your front knee. Push back to standing, squeezing your glutes.
Step back into a reverse lunge again, this time taking a smaller step, aiming to have your back knee close to the back of your front ankle when you're in the bottom of the lunge. Keep your front heel on the floor.
Press back to standing. That's 1 pair of reps.
Work back and forth for 40 seconds, then rest for 20 seconds. Do 3 sets per side.
Use the Two-Way Goblet Reverse Lunge in a variety of ways. It's a perfect leg move in the middle of a full-body circuit, attacking quads, glutes, and hamstrings. It can also be a vicious leg-day finisher, after you've done, say, squats and deadlifts. And it can easily fit in during any kind of metabolic conditioning circuit. You can also ditch the kettlebell and do it with bodyweight, working on form and mechanics. Either way, if you want stronger quads, glutes, and hamstrings, this is a move worth keeping in your training arsenal.
For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program.
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