There are many variants of slits, a strength training exercise. One of them is the reverse slots, which is a great way to work on your glutes.
Are you looking for an exercise that targets the lower body? You probably think of the slits because they are one of the best exercises to improve balance as well as the force of the legs. This exercise generally involves advancing your body. Everything you have to do is a step in a step forward and lower your body. You don’t always have to go ahead to harvest the advantages. By doing this exercise, going back can also be beneficial. We are talking about making inverted slits, which is ideal for the lower body. If you want to make it more difficult, you can do this exercise using weights like dumbbells.
What are the reverse slots?
You may know the performance, a popular exercise for its ability to make your legs stronger and improve stability. “Reverse slots are an exercise in the lower body where you get back instead as in traditional slits,” explains the expert in fitness Abhi Singh Thakur. This variation in slots acts your glutes, ischio-legs and your nucleus. This is an exercise commonly used in strength and rehabilitation training, according to research published in Applied sciences In 2024. According to the researchers, inverted percues can help delay the invalidity of mobility in people with Parkinson’s disease.
What are the advantages of inverted slits?
Here are some of the health benefits to do this exercise for the lower body:
- Strengthening leg muscles: Go back while making target slots mainly the quadriceps (front thighs), hamstrings (rear thighs) and buttocks (buttock muscles). “This makes it an excellent exercise to strengthen the strength of the legs and endurance,” explains the expert.
- Reduces the joint strain: Unlike the front slits, where the front knee absorbs more impact, the reverse slots put less pressure on the knee joint and distribute the weight in a more uniform manner. In addition, during a study in 2021, published in Science of physical therapy rehabilitationThe researchers noticed a significant increase in the amplitude of knee and ankle movements in the participants who reversed the slots.
- Improves balance and coordination: “This version of Lunges requires central activation to maintain balance while backing up,” explains the expert. The exercise helps control your movement behind and coordination, according to Harvard Health Publishing. Thus, it also strengthens the nucleus while improving balance and coordination.
- Supports fat loss: They help burn calories and increase lean muscle mass, which are both important for fat loss. “Active exercise The main muscle groups, which in turn increases the burn of the calories,” explains Thakur.
- Improves mobility: Reverse slots help stretch and strengthen hip flexors, which can become quite tight due to an extended session in the office or at home. “Since this exercise can improve hip mobility, it can facilitate daily movements such as walking, squat and climbing stairs,” explains the expert.
How to make inverted slits?
To make this variation in slits, follow these steps:
- Stay standing up and keep your body straight with the separate feet of the hip. If you get along, it can cause lower back pain.
- Keep your chest and engage your nucleus without which it will be more difficult to balance your body.
- Take a big step back instead of the front with one of your legs. But make sure it is not a very long step, because it will put too much pressure on your knee and make balance difficult.
- Lower the rear knee to the ground, but do not touch it. Your front thigh must be parallel to the ground. In doing so, keep your weight balanced on your front foot.
- Press the heel of your front foot to return to the starting position then repeat on the other leg.
You can also do this exercise with dumbbells. All you have to do is hold the gymnasium equipment in each hand while doing the exercise. “Start with a lighter weight like 2 kg of dumbbells so that he does not limit you,” suggests the expert.
Beginners can start with 3 sets of 10 repetitions per leg and rest for 30 to 60 seconds between the sets. “Do it 3-4 times a week, then increase rehearsals when your strength is starting to improve,” says Thakur.
Who shouldn’t make inverted slits?
This variation in slits should be avoided by some people:
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- If your knees are already low, inverted slits can worsen the pain.
- Since reverse slots require stability, people with bad balance can find them difficult. But you can keep a wall or a chair to get support.
- If it is done incorrectly, inverted slots can put a constraint on the lower back.
- If there is an injury in the ankle, knee or hip, inverted slots should be avoided, as they can delay recovery.
The inverted slits are ideal for your lower body. They can strengthen your lower body and help with fat loss, especially if you associate them with cardio exercises like the race. However, if you have a medical condition as a knee problem, consult your doctor before trying this variation in slots.
Related FAQ
Do inverted slits reduce belly fat?
Reverse slots do not target belly fat, but they help burn calories and increase muscle mass, which accelerates metabolism. Mix the inverted slits with cardio exercises like the race and jump the rope to reduce belly fat.
Do reversed slots push the glutes?
Yes, the reverse slots target the glutes, in particular the Maximus gluteus. They activate and strengthen the butt muscles. To grow glutes faster, you can add weights like dumbbells and kettlebells.
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