Lunges - Free Weight
Other types of Lunges: Bodyweight Stability Ball
Start with your feet together, abs engaged and spine in neutral alignment. Holding 2 dumbbells, bend your arms just enough so that they do not hit the sides of your legs.
Step forward about 2-3 feet and immediately bend your knees until you reach a 90 degree bend in the front knee, keeping the back heel lifted. Your knee should be exactly above your ankle. 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 a small step, then a slightly larger step, then a bench to gradually increase your strength and not injure yourself by doing an exercise before your body has the strength for it.
You can also use a step to elevate your front foot, or a Bosu ball to challenge your balance.
Using a step or platform adds a whole new dimension to lunges since it makes your legs work through a larger range of motion.
These are the same idea as lunges, but work laterally to strengthen the outer thighs and hip rotators. Using weight helps to reach fatigue faster.
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