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Exercise handout — move better, feel better.
Bulgarian Bag Reverse Lunge, Zercher Hold
You cradle a Bulgarian bag in the crooks of both elbows against the front of your torso. You take a large step back into a lunge, then return to standing.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- sandbag
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
controlled
Tempo
Step-by-Step Guide
Step 1 of 3
Stand tall holding the bag in the crooks of your elbows against the front of your body.
Step 2 of 3
Step your left foot well back onto the ball of the foot and lower until your right shin is vertical and your left knee is bent at about 90 degrees.
Step 3 of 3
Stand tall holding the bag in the crooks of your elbows against the front of your body.
Safety Information
Choose a bag light enough to hold against your front while keeping your balance and an upright chest, because the bag loads the front of the torso through every step of the lunge. If you have a knee, hip, ankle or balance problem, ask a physical therapist or physician before attempting this exercise, because it loads one leg at a time in a deep backward step while you carry a bag. Step back onto a firm, non-slip floor with a clear space behind you, and stop if you feel a pinch, sharp pain or loss of balance. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.