The Valslide reverse lunge delivers a number of unique benefits:
• It hammers the posterior chain. Since the back foot never leaves the ground, the front leg has to pull – not push – to bring the hips back into the starting position, which forces the glutes and hamstrings to work overtime on every rep.
• It recruits the quads in a novel way. Whereas there's a brief pause in tension during the stepping portion of other lunge variations, the Valslide reverse lunge involves constant tension since the back foot stays on the ground. And unlike lunges, it challenges the rear leg on both the eccentric portion of the movement (to maintain tension and control), and the concentric (to drive the knee forward against resistance).
• It's knee-friendly. There's not nearly as much knee flexion occurring in the rear leg, while the front leg hardly moves at all. This places significantly less pressure on the knees and makes it far easier to maintain a vertical shin.
• There's an added mobility component. The Valslide reverse lunge facilitates an active eccentric hip flexor stretch through a huge range of motion. Combined with sufficient loading, this can improve hip mobility and lower body function much more effectively than any passive stretch. – Charlie Gould
Valslide Reverse Lunge muscle cars | |
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