Suspender Forward Lunge with Rear Fly
Gym Exercise Card
Equipment
The Suspender Forward Lunge with Rear Fly combines a lunge motion with a rear fly, effectively targeting leg and upper back muscles while enhancing balance and coordination. Utilizing suspension equipment, it challenges the stabilizing muscles and improves overall strength.
How to do it
- Stand facing the anchor point with feet hip-width apart and hold the suspension handles.
- Step forward with one foot into a lunge position, keeping your front knee aligned over your ankle.
- Simultaneously, perform a rear fly by extending your arms out sideways.
- Return to the starting position by pushing through the front heel and bringing arms back together.
- Repeat on the other side.
Muscles worked
Primary Deltoid Posterior Gluteus Maximus Quadriceps
Secondary Erector Spinae Hamstrings Rhomboids
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