Don Saladino / Men's Health Network
Some superheroes have unlimited muscle and energy stores, but if they can not control their powers, they will not be able to pose a threat to the world around them. You will not be a threat to the common good if, fortunately, your coordination is luckily wrong – but your body will not be as efficient and you will miss potential gains if you always work on your balance and stability.
Men's Health Advisor and trainer Don Saladino, who has worked with both Ryan Reynolds and Sebastian Stan on the development of their superheroes, calls for challenging unilateral moves like the Landmine Reverse Lunge to gain the power to to increase the power and balance of its customers.
In addition to the challenge on the legs, the exercise takes up much of your core. "With the load in front of the body, I have the feeling that the inner core is incredibly stressed," says Saladino. "I find the Reverse Lunge is an incredibly effective and safe compound exercise that trains the quads, thigh muscles and glutes with balance and stability in the center."
To complete the Landmine Reverse Lunge, you will need a barbell and a landmine base. If you do not have a cell phone handy, check this option in Yes4All – or place one end of the barbell in the corner of the room and use a towel to protect the wall.
- Place the barbell with a moderately heavy load in the mine base.
- Holding the end of the barbell at chest height with both hands, stand in a square posture with a slight squat and feet together. Squeeze your abs together to support the load.
- Jumping backwards with one leg, lower the knee to just above the ground and then return to the starting position. Support your core to keep the loaded barbell at chest height at the lunge.
- Repeat this with the other leg.
Add the Landmine Reverse Lunge to your state assembly to improve your stability and balance with 4 sets of 8 to 12 reps for each leg. For more superhero bodybuilding moves, check out all Superhero Fit workouts or Saladino's entire program.