{"id":5294,"date":"2023-07-17T07:55:00","date_gmt":"2023-07-17T07:55:00","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5294"},"modified":"2023-06-27T19:04:21","modified_gmt":"2023-06-27T19:04:21","slug":"5-smart-strategies-for-achieving-muscle-confusion","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-smart-strategies-for-achieving-muscle-confusion\/","title":{"rendered":"5 Smarter Strategies For Achieving Muscle &#8220;Confusion&#8221;"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Stop being confused about muscle confusion! Countless people make the mistake of constantly switching up their training program or jumping from new exercise to new exercise because they \u201ccrave variety\u201d or \u201cget bored easily.\u201d<\/p>\n\n\n\n<p class=\"has-text-align-left\">Rather than constantly changing your workout program and trying to \u201dshock\u201d or \u201dconfuse\u201d your muscles or to\u00a0\u201ckeep your body guessing,\u201d follow a fundamentally sound program that addresses YOUR needs and goals, work at improving your form, and apply the principle of progressive overload. If you\u00a0do so consistently and indefinitely,\u00a0you\u2019ll\u00a0likely be\u00a0pleasantly surprised at what happens.\u00a0<br><br>Here are 5 strategies that will help you achieve muscle \u2018\u2019confusion\u2019\u2019\u00a0without\u00a0taking away from the overall effectiveness and integrity of your training program.\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Change Your Lever Length<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 Smart Strategies For Achieving Muscle \u2018\u2019Confusion\u2019\u2019\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/hcW0QQp9ki4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\">\u2063Here is an example using dead bugs.\u2063 By altering your body lever length you can change the difficulty of the exercise. Shortening the lever makes the exercise easier (top video with bent knees), and lengthening the lever makes the exercise more challenging (bottom video with legs fully extended). \u2063<br>\u2063<br>\u2063I recommend starting off with the bent knee variation, and ONLY fully extending your knees if you are performing the exercise correctly. This should not feel \u2018\u2019too easy,\u2019\u2019 even when adapted.<br>\u2063<br>Most people start out doing the longer lever variation of dead bugs, and as it\u2019s too advanced for many people (at least currently) they say the exercise feels \u2018\u2019too easy.\u2019\u2019 Shortening the levers by keeping the knees bent can actually be a great example of making an exercise feel more challenging by adapting as doing so will allow them to perform the exercise correctly. \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">No matter who you are, there is NO shame in adapting an exercise! <\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#2) Use A Different Grip \u2063<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 Smart Strategies For Achieving Muscle \u2018\u2019Confusion\u2019\u2019: Use A Different Grip\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/tWJm9Lo6wnU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>You can &#8220;shock&#8221; your muscles by performing the same exercise and simply changing your grip. Let me use pull-ups as an example. In the first video I am performing pull-ups using a regular (pronated) grip, and then chin-ups (supinated grip). In the second video I\u2019m performing triple pause pull-ups using a neutral grip. \u2063<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-1.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-6370\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-1.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\"><strong>Save $37 &#8211;<\/strong> Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37<\/strong>.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Change The Tempo<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Rather than using the same tempo for all of your exercises, you can \u2018\u2019confuse\u2019\u2019 your body by performing the same exercises&nbsp;while using different speeds. \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">You can do negative reps and focus on performing the lowering\/eccentric component very slowly as I am with these back squats (I like to use a range of 3-5 seconds). <\/p>\n\n\n\n<p>I also find that using a slower tempo can be a great way to help individuals learn how to do an exercise correctly. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative Back Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mXAszbhItAo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>I\u2019m also a huge fan of using a negative 1.5 rep tempo, or using pause reps. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Hip Thrusts\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/RzTliQYndsk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Glute Bridges With Yoga Block Squeeze + Pause\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/kTkOHh2Bcl4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>You can also perform exercises more explosively (as long as there is control). <\/p>\n\n\n\n<p>With any tempo you use, the key is that you are able to maintain proper form and control for\u00a0100% of the exercise.\u2063<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>\u2063#4) Incorporate An Unstable Surface Or&nbsp;Unstable Object\u2063<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Seated Bottoms-Up Overhead Kettlebell Presses (legs on floor)\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/C0ag2BTUzp8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Let me be clear. I am not a big fan of most forms of unstable surface training (especially what I often see on social media), particularly when it comes to training the lower body. I&#8217;ve written multiple articles on this topic. <strong><a href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-awesome-unstable-surface-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">Here is one of them<\/a><\/strong>. It&#8217;s a throwback! <\/p>\n\n\n\n<p>However, when used properly unstable surface training can be beneficial, and\u00a0a great way to keep people &#8220;interested.&#8221; I am an advocate of using unstable objects while on a stable surface.<\/p>\n\n\n\n<p>In this video I\u2019m performing seated bottoms-up overhead kettlebell presses. <\/p>\n\n\n\n<p>Here are several examples of training on an unstable surface. I do occasionally use some &#8220;chaos&#8221; exercises.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Chaos Push-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9yKbUTIjq6c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Long Lever Chaos Copenhagen Side Plank\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BZqC7nQN_YA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Change Your Body Positioning: Alter Your Hand Width Or Stride Length \u2063\u2063<\/strong><\/p>\n\n\n\n<p>It IS possible to target different muscle groups while performing the same exercise. <\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Here is an example using push-ups. \u2063\u2063\u2063\u2063\u2063\u2063<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 Smart Strategies For Achieving Muscle \u2018\u2019Confusion\u2019\u2019: Alter Your Hand Width Or Stride Length\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/xGlfccP1uLA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\">\u2063If the goal is to target more chest:\u2063<\/p>\n\n\n\n<p>\u2705 The hands are positioned wider than shoulder width apart\u2063\u2063 (optimal width will vary on an individual basis).<\/p>\n\n\n\n<p>\u2705 In the bottom position, the elbows and torso form about a 45-60 degree angle. This should look like an \u2018\u2019arrow.\u2019\u2019\u2063\u2063\u2063\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\">If the goal is to target more triceps:\u2063<\/p>\n\n\n\n<p>\u2705 The hands are positioned so they are much closer together. \u2063\u2063\u2063\u2063<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p><strong>In this video I demonstrate how to target different muscles while performing reverse lunges.\u2063\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\">If the goal is to target more quads: \u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Quad Dominant Lunges \ud83d\udcaa\ud83d\udcaa\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/svv69Rlmsuw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u2705 The torso is more upright\u2063\u2063.<\/p>\n\n\n\n<p>\u2705 There is a shorter distance between the front and back foot\u2063\u2063\u2063.<\/p>\n\n\n\n<p>\u2705 The knee of the front\/working leg is in closer proximity to the toes (or is past the toes)\u2063.<\/p>\n\n\n\n<p>\u2705 There is more ankle dorsiflexion.\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\">If the goal is to target more posterior chain: \u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Posterior Chain Dominant Lunges \ud83d\udcaa\ud83d\udcaa\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/Hk52PKS-GLQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>\u2705 There is more of a forward lean in the torso. \u2063\u2063<\/p>\n\n\n\n<p>\u2705 There is a greater distance between the front and back foot\u2063\u2063\u2063.<\/p>\n\n\n\n<p>\u2705 The knee of the front\/working leg is in closer proximity to the heel.<\/p>\n\n\n\n<p>\u2705 There is less ankle dorsiflexion\u2063\u2063.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7773\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\"><strong>Save $37 &#8211;<\/strong> Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Push-Up Program<\/em>\u00a0for $157.\u00a0<strong>Both programs regularly cost $97 each, so you save $37.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stop being confused about muscle confusion! Countless people make the mistake of constantly switching up their training program or jumping from new exercise to new exercise because they \u201ccrave variety\u201d or \u201cget bored easily.\u201d Rather than constantly changing your workout program and trying to \u201dshock\u201d or \u201dconfuse\u201d your muscles or to\u00a0\u201ckeep your body guessing,\u201d follow a fundamentally sound program that addresses YOUR needs and goals, work at improving your form, and apply the principle of progressive overload. If you\u00a0do so consistently and indefinitely,\u00a0you\u2019ll\u00a0likely be\u00a0pleasantly surprised at what happens.\u00a0 Here are 5 strategies that will help you achieve muscle \u2018\u2019confusion\u2019\u2019\u00a0without\u00a0taking away from the overall effectiveness and integrity of your training program.\u2063 #1) Change Your Lever Length \u2063Here is an example using dead bugs.\u2063 By altering your body lever length you can change the difficulty of the exercise. Shortening the lever makes the exercise easier (top video with bent knees), and lengthening the lever makes the exercise more challenging (bottom video with legs fully extended). \u2063\u2063\u2063I recommend starting off with the bent knee variation, and ONLY fully extending your knees if you are performing the exercise correctly. This should not feel \u2018\u2019too easy,\u2019\u2019 even when adapted.\u2063Most people start out doing the longer lever variation of dead bugs, and as it\u2019s too advanced for many people (at least currently) they say the exercise feels \u2018\u2019too easy.\u2019\u2019 Shortening the levers by keeping the knees bent can actually be a great example of making an exercise feel more challenging by adapting as doing so will allow them to perform the exercise correctly. \u2063 No matter who you are, there is NO shame in adapting an exercise! #2) Use A Different Grip \u2063 You can &#8220;shock&#8221; your muscles by performing the same exercise and simply changing your grip. Let me use pull-ups as an example. In the first video I am performing pull-ups using a regular (pronated) grip, and then chin-ups (supinated grip). In the second video I\u2019m performing triple pause pull-ups using a neutral grip. \u2063 Save $37 &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE #3) Change The Tempo Rather than using the same tempo for all of your exercises, you can \u2018\u2019confuse\u2019\u2019 your body by performing the same exercises&nbsp;while using different speeds. \u2063 You can do negative reps and focus on performing the lowering\/eccentric component very slowly as I am with these back squats (I like to use a range of 3-5 seconds). I also find that using a slower tempo can be a great way to help individuals learn how to do an exercise correctly. I\u2019m also a huge fan of using a negative 1.5 rep tempo, or using pause reps. You can also perform exercises more explosively (as long as there is control). With any tempo you use, the key is that you are able to maintain proper form and control for\u00a0100% of the exercise.\u2063 \u2063#4) Incorporate An Unstable Surface Or&nbsp;Unstable Object\u2063 Let me be clear. I am not a big fan of most forms of unstable surface training (especially what I often see on social media), particularly when it comes to training the lower body. I&#8217;ve written multiple articles on this topic. Here is one of them. It&#8217;s a throwback! However, when used properly unstable surface training can be beneficial, and\u00a0a great way to keep people &#8220;interested.&#8221; I am an advocate of using unstable objects while on a stable surface. In this video I\u2019m performing seated bottoms-up overhead kettlebell presses. Here are several examples of training on an unstable surface. I do occasionally use some &#8220;chaos&#8221; exercises. #5) Change Your Body Positioning: Alter Your Hand Width Or Stride Length \u2063\u2063 It IS possible to target different muscle groups while performing the same exercise. Here is an example using push-ups. \u2063\u2063\u2063\u2063\u2063\u2063 \u2063If the goal is to target more chest:\u2063 \u2705 The hands are positioned wider than shoulder width apart\u2063\u2063 (optimal width will vary on an individual basis). \u2705 In the bottom position, the elbows and torso form about a 45-60 degree angle. This should look like an \u2018\u2019arrow.\u2019\u2019\u2063\u2063\u2063\u2063 If the goal is to target more triceps:\u2063 \u2705 The hands are positioned so they are much closer together. \u2063\u2063\u2063\u2063 In this video I demonstrate how to target different muscles while performing reverse lunges.\u2063\u2063 If the goal is to target more quads: \u2063\u2063 \u2705 The torso is more upright\u2063\u2063. \u2705 There is a shorter distance between the front and back foot\u2063\u2063\u2063. \u2705 The knee of the front\/working leg is in closer proximity to the toes (or is past the toes)\u2063. \u2705 There is more ankle dorsiflexion.\u2063 If the goal is to target more posterior chain: \u2063\u2063 \u2705 There is more of a forward lean in the torso. \u2063\u2063 \u2705 There is a greater distance between the front and back foot\u2063\u2063\u2063. \u2705 The knee of the front\/working leg is in closer proximity to the heel. \u2705 There is less ankle dorsiflexion\u2063\u2063. Save $37 &#8211; Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Push-Up Program\u00a0for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0 LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":10467,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22,576,1,125,633],"tags":[184,276,400,396,292,257,159,160,158,214,293,216,212,211,780,196,162,378,377,215,188,189,346,618,615,616,168,79],"class_list":["post-5294","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-exercises","category-filler-exercises","category-fitness","category-opinion","category-push-ups","tag-coaching-advice","tag-coaching-tips","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-dead-bug","tag-dead-bugs","tag-fitness-blog","tag-fitness-blogger","tag-fitness-tips","tag-how-to-confuse-the-muscles","tag-how-to-perform-dead-bugs","tag-how-to-shock-the-muscles","tag-how-to-shock-your-muscles","tag-muscle-confusion","tag-negative-tempo","tag-push-up-training","tag-push-ups","tag-push-ups-for-men","tag-push-ups-for-women","tag-shock-muscles","tag-squatting","tag-squatting-advice","tag-squatting-exercises","tag-triceps-exercise","tag-triceps-exercises","tag-triceps-workout","tag-unstable-surface-training","tag-unstable-training","main-post"],"yoast_head":"<!-- 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