The reverse lunge is one of our staple lifts at Endeavor with all of our athletes and clients as we are big advocates of single leg training. This is one of the lower body lifts we require everyone to master as quickly as possible. But sometimes we encounter a couple different flaws early on that we need to fix: leaning too much forward, taking too small of a step back, losing balance while stepping back, not getting a full range of motion, putting too much weight on the back leg, etc. But these are all pretty quick fixes with a couple good coaching cues and a little practice. One thing that I found to be harder to fix though is when people shift their weight too far forward. That usually translates into the front knee moving too far forward and the front heel leaving the ground.
Sometimes telling the athlete/client to keep their weight on their heel will solve the problem, sometimes not; even if you keep repeating it over and over.
One quick fix that I’ve found extremely useful lately to solve that problem is to have the athlete/client line up a couple inches behind a bench. That way the knee can’t travel too far forward, otherwise it’ll hit the bench, so it forces them to shift their weight back a little bit and keep their heel down.
Give it a shot with athletes or clients who have a hard time keeping their heel down or if their knee has a tendency to travel too far forward. It works really well!
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