LUNGE
The Bodyweight Lunge is a fundamental resistance training exercise that helps develop strength in your leg muscles. The Lunge is an ideal entry-level exercise for beginners when performed without additional weight, but there are many varieties to progress this exercise once a sufficient base is built.
Skill Level: Beginner
Training: Strength, Mobilization, Warm-Up
Type: Compound
Force: Push
Equipment: None
1° Muscles: Quadriceps
2° Muscles: Calves, Gluteals, Hamstrings
SET-UP
- Stand tall (chest up, chin up) with your feet shoulder-width apart, keeping your abdominal muscles tight.
- Place your hands on your hips.
EXECUTION
- Keeping your torso upright, inhale as you take a long step forward with your left foot and lower your body until your left knee is bent to 90 degrees and your right knee almost touches the floor.
- As you lower your body ensure that your hips stay in line with your torso and your left knee does not overly extend over the toes of your left foot.
- Exhale as you push through your left heel to raise your body and step back to the start position.
- Repeat, but this time stepping forward with your right foot to complete one rep.
- Repeat for the prescribed number of reps and sets.
- If the exercise is too challenging take a shorter step forward.
- To aid balance hold your arms outstretched to your sides parallel to the floor for the entire exercise.
- Avoid allowing your hips to tilt forward or backward, particularly during the eccentric (descending) phase.
- Perform this exercise by completing the prescribed number of reps on the same leg before swapping over to the other for a more intense set.
- Revere Lunge
- Side Lunge
- One-Leg Squat Suspension
- Walking Lunge
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