There are many forms of lungs, a power training exercise. One of them is the reverse langs, which is a great way to work your glutes.
Looking for an exercise that targets the lower body? You will probably think of the lungs, as they are one of the best exercises to improve the strength of the leg as well as the balance. This practice usually involves moving your body forward. All you have to do is move one leg forward and reduce your body. You do not always need to move forward to get benefits. While doing this exercise, going backwards can also be beneficial. We are talking about reverse lungs, which are very good for your lower body. If you want to make it more challenging, you can do this exercise with the help of dumbbells.
What are reverse lungs?
You can get acquainted with the lungs, one exercise popular for strengthening the legs and improving stability. “Reverse lungs are one Lower body exercise Where you step back instead of traditional lungs, ”says fitness experts Abhi Singh ThakurThis variation of the lungs activates your glutes, hamstrings and core. It is usually a used exercise in strength training and rehabilitation, as according to published research applied Sciences In 2024. According to the researchers, reverse lungs can help delay mobility disability in people with Parkinson’s disease.
What are the benefits of reverse lungs?
Here are some health benefits to do this exercise for the lower body:
- Strengthens the leg muscles: Going back when lungs mainly targets quadriseps (front thighs), hamstrings (back thighs), and gluts (butt muscles). “This makes them an excellent exercise for the creation of the strength and endurance of the foot,” the experts say.
- Reduces joint stress: Unlike the front lungs, where the front knee absorbs greater impact, the reverse lungs put less pressure on the knee joint and distributed weight in a more way. Also, during a 2021 study, published Physical therapy rehabilitation scienceResearchers saw a significant increase in the range of knee and ankle speed among the participants, which reverse the lungs.
- Improves balance and coordination“This version of the lungs requires core activation to maintain a balance while stepping backward,” experts say. Exercise helps control your backward movement and coordination, according to Harvard Health PublishingTherefore, it also strengthens the core by improving balance and coordination.
- Fat supports loss: They help in burning calories and enhance lean muscles, both are important for fat loss. “Exercise activates major muscle groups, which in turn increase calories burn,” called Thakur.
- Increases mobility: Reverse lungs help strengthen stretch and hip flexors, which can be very tight due to long sitting in the office or home. “Since this practice can improve the dynamics of the hip, it can make it easier to walk, squat and climb stairs,” experts say.
How to reverse lungs?
To perform this variation of the lungs, follow these steps:
- Stand up and keep your body straight from the hip-width of the feet. If you slap it can cause low back pain.
- Keep your chest up and attach your core without which it will be difficult to balance your body.
- Take a big step back instead of one of your feet. But make sure it is not a very long step, as it will put a lot of pressure on your knee and make it difficult to balance.
- Reduce the knee of your back towards the floor, but do not touch it. Your front thigh should be parallel to the floor. While doing this, keep your weight balanced on your front leg.
- To return to the initial position, press through the heel of your front leg and then repeat on the other leg.
You can also do this Exercise with dumbbellsYou just have to hold a gym equipment in each hand while exercising. “Start with a light weight such as 2 kg dumbbells so that it does not waver,” the expert suggests.
The initial legs can begin with 3 sets of 10 representatives, and can relax for 30–60 seconds between the sets. Says Thakur, “Do this 3-4 times a week, when your strength starts improving, increase the representative.”
Who should not do reverse lungs?
it Lung variation Some people should be avoided:
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- If your knee is already weak, reverse lungs may cause pain.
- Since the reverse lungs require stability, people with poor balance may find them difficult. But you can hold on a wall or chair for support.
- If done incorrectly, reverse lungs can stress the lower back.
- If one has a previous ankle, knee, or hip injury, reverse lungs should be avoided, as they can delay recovery.
Reverse lungs are great for your lower body. They can strengthen your lower body and help with fat loss, especially if you combine it with cardio practice as run. However, if you have medical conditions like knee problems, check this variation of the lungs from your doctor before trying.
Related question
Do reverse lungs reduce abdominal fat?
Reverse lungs will not target abdominal fat alone, but they help to burn calories and increase muscle, which speeds up metabolism. Mix the reverse lungs with cardio exercise such as running, and jumping rope to reduce abdominal fat.
Do reverse lungs grow glutes?
Yes, reverse lungs target glutes, especially glutus maximus. They activate and strengthen the butt muscles. To increase rapid glutes, you can add weight such as dumbbells and kettlebells.
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