MC REVERSE LUNGE IS THE BEST GLUTE FOCUSED EXERCISE!

MC REVERSE LUNGE IS THE BEST GLUTE FOCUSED EXERCISE!

The best GLUTES focused lunge you are not doing!

Otherwise known as the “MC Reverse Lunge” lol 🙈

Ok, that was dramatic and way over kill like most things said on social media… but it’s a fun glutes exercise

So firstly, I call this the “MC “ reverse lunge and people HATE it on social media lol lol

But here’s the story

Unlike a lot of fitness accounts on Instagram, I coach people! Actual people

When I write training programs for clients, I want them to know instantly what I want them to do

One of my clients was struggling with reverse lunges

They were doing the typical step back, then stand straight back up and a high chest up torso position

Not what we want for glutes

So the fix ?

I told them to hold onto a pole in front of them to give them more support and confidence to by aggressive with their intent

And the pole needed to be out in front of them so when they lunged back. Their torso was leaning forward to further stretch the glute

So the pole gives you two things

1) more stability
2) forces you to stay hinged forward and allows you to confidentially use that horizontal intent I talk about with lunges

Then the next big thing with the MC lunge

Your foot does NOT rest when you lunge back in.

I wanted a constant tension lunge. My client would tend to lunge in, and then just stand there. I wanted them to just get back into the next rep

Therefore the constant tension lunge concept was used !

After them LOVING this lunge. I started to use it more and more

Problem was, explaining to see things in 1 line on a program is not the easiest thing

So I called it the “MC Reverse lunge” so my clients knew straight away exactly what I wanted when i programmed this variation

Then boom, you have efficiency

So the MC reverse lunge gives you a few awesome things for glutes

- stability
- puts you in a position to maintain the flexed over torso position
- constant tension

All good things for growing glutes

So, give it a try

Call it what you want. I don’t care

But, just do it! Your future Glute Gains will thank you

I like 10-12 reps each leg a lot for this

Have you tried this variation? Let me know.

Socials:
INSTAGRAM: @coachmarkcarroll
TIKTOK: @coachmarkcarroll_

[grega]

Make the initial negative movement as slow and contracting as possible

[apaladinoflight]

excellent content bro!!! going to apply this today, my glutes need it a lot

[davidshore]

I am a truck driver. How can this be done inside the sleeper of the truck

[SvetlyootSofia]

The squeaking sound is very funny. Good job.