This One Move Will Hit 500 Muscles

You’d be forgiven for thinking the “Reverse Zercher” sounds as if it was pulled straight out of the Kama Sutra. But dodgy name aside, it offers some sexy results.

Neglecting unilateral moves (those that work each limb in turn) is a big mistake; targeting one leg at a time increases athleticism, turning your muscle fibres up to 11 for more power and quicker growth.

The result: abs guaranteed to turn heads and running speed that means those heads have to turn pretty quickly to keep up.

It’s time to rack up the bar and drop for the lunge of your life.

1/ Set up

Begin with the barbell in a squat rack at chest height. Lift the bar away by resting it in the crook of your arms and interlocking your hands to create a supportive base.

2/ The step

Loading your weight on the front foot, move your other foot back and sink into a lunge. Slowly drop until your knee almost brushes the floor

3/Return

Driving through the heel of your front foot, draw your back leg in and rise up to the start position. Reckon you can do that nine more times?

4/ Repeat

Aim to perform 3-4 sets of 8-10 reps, two or three times a week. And try to bear in mind that pain is only a temporary thing.