Learn the back lunge, a single movement that strengthens your glutes, opens tight hips, and eases lower back pain from sitting. The presenter walks through an assisted version using a couch, then shows how to progress to dumbbells and pauses for more challenge.
In today's episode, I'm going to show you how to grow your glutes and get rid of lower back pain at home with this one move called the back lunge. Welcome to the At Home Body Restoration Project, where we focus on resetting and restoring you back to your best self. The back lunge, or reverse lunge if you want to be a sciency nerd, is a great exercise because it opens up your hips and activates your glutes more than anything. So if you sit at a desk all day and you have tight hips and your glutes don't fire, your lower back takes on the work. And you have a flat butt, this is for you. We're going to start using an assisted back lunge where I'm holding onto my couch, stepping back, opening up my hip, and I'm going to load this foot here in the front, use my glute here to hold all my weight and pull straight up, just like so. Once you've mastered that, you can move to putting dumbbells in your hands and pausing here. Strengthen your core, hold your glute, and then come up straight. You're not leaning forward and lunging forward. You're lunging straight up using that front leg.
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