Great exercise for working single-leg control, hip mobility, and rotation.
In this example, I’m using a band with the arms straight out in front.
Start with your feet around hip width apart.
Step one foot back into a reverse lunge. At the bottom, you’re looking for roughly a 90-degree bend in both legs. The back knee can get close to the ground, but it doesn’t need to touch.
As you lower into the lunge, rotate over the front leg.
The goal is to control the position while working into internal rotation of the front hip.
Great exercise for working single-leg control, hip mobility, and rotation.
In this example, I’m using a band with the arms straight out in front.
Start with your feet around hip width apart.
Step one foot back into a reverse lunge. At the bottom, you’re looking for roughly a 90-degree bend in both legs. The back knee can get close to the ground, but it doesn’t need to touch.
As you lower into the lunge, rotate over the front leg.
The goal is to control the position while working into internal rotation of the front hip.
Return to the starting position and repeat.
Do:
2–3 sets
5–10 reps per leg
Stay controlled. Don’t force the rotation.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.