There are three separate muscles that make up your hamstrings and they include the: semimembranosus, semitendinosus, and biceps femoris, and they all work together when you are engaged in physical activities such as running, climbing stairs and jumping.
Your hamstrings are the largest muscle, located on the back of your thighs; as your hamstrings actually extend your hip and flex your knee. Having strong and flexible hamstrings can help in enhancing your sports performance, and also help to reduce the risk of any injury.
A slide-lunge is actually beneficial to people with all levels of fitness, as everyone from a novice or an advanced trainee will greatly benefit from slide-lunges. With the correct execution of the lunge, you will be able to strengthen your core musculature, and your hip, allowing you to focus on one leg at a time.
Single leg exercises are crucial in your training program because we engage in so-many daily activities and sporting activities that require single leg strength. Therefore, it is advisable to incorporate the reverse slide lunge in your workout program.
The reverse side lunge allows trainees to learn how to force themselves up by pressing through the heels of their working leg (the working leg should always be the front leg).
Reverse slide-lunges allow proper load sharing of the hamstring, quad and gluteal muscles, leading to proper development of the muscles that surround your knee, and those that help to stabilize your hip.
Benefits of Reverse Slide Lunges
If you want to know all about the many unique benefits of reverse slide lunges, keep reading below!
Help to Strengthen your Legs and Glutes
According to the American Council on Exercise, exercising with lunges is one of the most effective types of lower body exercises, being ranked right up there with the ever-coveted squat. Lunges in general help to effectively work your glutes and quadriceps, while also engaging your hamstrings.
Help to Improve Your Core Strength
When doing reverse slide lunges, your core muscles are generally very engaged, including your abdominals and back (which is necessary in order to keep your body upright and balanced). A strong core is a major factor in helping to ease daily activities, improve balance, stability, posture and also quickly improve athletic performance.
Enhance Hip Flexibility
Reverse slide lunges help to improve the flexibility of your hip flexors, a crucial joint which is needed for all hinging exercises. Many times this area is neglected, and having a predominant sedentary lifestyle can make these muscles tight very quickly.
Without proper mobility in this area of the body, lower-back pain is inevitable.
Benefits of Hamstring Strength
Reverse slide lunges are one of the best exercises for improving functional hamstring strength. Check out these benefits to having strong hamstrings!
Enhances Knee Stability
One of the most major benefits of good hamstrings is that it helps to provide stability to the knee-joint.
Improving the stability of your knee joint is a simple way to fix knee tendonitis and reduce your risk for various other knee issues.
This is done by countering the actions of your quadriceps with support from the posterior chain. Weak hamstrings expose you to a greater risk of witnessing anterior cruciate ligament injuries than any other measurable factors, as strong-er hamstrings help to stabilize your knee, and reduce the demands that are placed on vulnerable ligaments- such as the ACL.
Increases Your Running Speed
Strengthening your hamstring can help you increase your speed, it is that simple.
Speed is needed for nearly all athletes, and anything that can be done-simply to increase speed should be. Running fast requires that you have an increased back kick, enabling your heels to move closer to your buttocks. In the most-simple terms, it is your hamstrings that enables your heels to move closer to your buttocks.
Strengthening and stretching this part of the body can do nothing but help you overall!
Enhances Movement Quality and Ability
Whenever you make any lower-body movement, your hamstring is responsible for the movement. These muscles are in charge of controlling the speed of your knee extension before your heel touches the ground whenever you are walking, also enabling you to pick up your foot in order to take the next step.
For all humans, performing fundamental or basic movements becomes more efficient with strong hamstrings.
Most Important Benefit of the Reverse Slide Lunge
To me, the greatest overall benefit of this exercise is that when comparing the reverse-slide lunge to the traditional front-lunge, the reverse-slide places a far-less amount of stress on your knees, hips and ankle joints. The most difficult part of the front lunge is that an extremely large amount of force is placed on your knee if you do not take the perfect step forward.
By sliding backwards, your body becomes naturally inclined to sit-tall and, create a 90-degree angle at the knee joint. Therefore, instead of placing additional stress on your knee, the slide-lunge strengthens your actual joint as well!
Reverse-slide lunges can be used as either a mass builder, a warm-up, or just for general strengthening of the legs.
Fortunately, reverse-slide lunges can be done just about anywhere!
This makes them an extremely efficient exercise while traveling for multiple reasons. Since it is a simple movement and doesn’t require any amount of weight at all to be effective, it is a great exercise to perform in your hotel room or a hotel fitness facility. All you need is something to slide on the floor with!
Glide discs can be bought fairly inexpensively and travel easy as well, making for a portable and effective workout!
Wherever you are getting them in, adding reverse-slide lunges to your routine will surely help improve your overall-daily task management as well as athletic performance!
Reverse Slide Lunge Variations
Interested to learn about a few variations for the traditional reverse slide lunge?
Just watch this video!
I have demonstrated 5 reverse slide lunge variations in this video that I am sure you will love!