Lunge

Animated image courtesy of PhySys

Static image courtesy of Leonard Krasniqi

LUNGE - Free Weights

TARGET MUSCLES:

  • Quadriceps
  • Adductors
  • Hamstrings
  • Gluteus

START POSITION:

  • Hold a dumbbell in each hand at the sides.
  • Stand in front of a 4 inch step (Reebock Step) with feet slightly apart.

PROCEDURE:

  • Step up on the step.
  • Knees should not move past the toes.
  • Descend to no more than a 90 degree knee angle.
  • Exhale and push back up to the starting position.
  • Repeat 12-15 times.
NOTE: Knees should not go past the toes as is depicted in this animation
For images, see Wikipedia