Lunges - Bodyweight
Other types of Lunges: Free Weight Stability Ball
Start with your feet together, abs engaged and spine in neutral alignment. Hands can be straight out from your shoulders for balance, on your hips, or to your sides holding dumbbells.
Step forward about 2 feet and immediately bend your knees until you reach a 90 degree bend in the front knee, keeping the back heel lifted. Then, push back to the starting position.
Rectus femoris, Vastus lateralis, Vastus medialis, Gluteus maximus, Adductor magnus, Soleus
TIP: Try to land with your front foot at the same time as you are descending to increase the workload on your legs and challenge your balance. Step out and strike the floor with your heel and roll through your foot with control.
Variations for Lunges
Use varying heights to strengthen your legs from all angles.
Use your arms out to the side in order to help you balance, if necessary.
Doing these without weight allows you to focus on the spiral motion of your back and your hips and knee placement without being distracted with extra weight.
The step offers height to make your hip muscles work harder in the lunge.
Lateral lunges done without weight can help you focus on knee placement and hip stability to develop stronger thighs and hips.
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