Reverse Lunge with Cable External Shoulder Rotation
Performed by Personal Trainer and Group Fitness Instructor Pamela Funk
This multi-functional movement is great to activate the quadriceps, hamstring, gluteal and to also work the shoulder.
To perform a reverse lunge with cable external shoulder rotation:
- Adjust cable pulley height to the floor
- Adjust the weight, using caution to not overload
- Stand with one side facing the pulley
- Feet are hip width apart, with hips and shoulders squared
- Place the handle of the pulley into the arm furthest from the cable
- Engage the core (pulling belly button toward the spine)
- Inhale as you step back into a lunge with the leg closest to the pulley
- Caution; do not allow excessive curvature of the lower back, which will put stress on the lumbar spine, instead perform a posterior tilt with the pelvis and engage the core
- Exhale while simultaneously bending elbow and externally rotate shoulder to bring elbow and wrist in alignment
- Return leg and arm simultaneously
- Perform 10-15 repetitions and perform on the opposite side
