Lunge



LUNGE - Free Weights

TARGET MUSCLES:

  • Quadriceps
  • Adductors
  • Hamstrings
  • Gluteus

START POSITION:

  • Stand upright with feet approximately hip width apart.
  • Hold a dumbbell in each hand at the sides.
  • Engage the abdominals and maintain an upright, stable posture.

PROCEDURE:

  • Step forward with one foot and place it firmly on the floor.
  • Bend both knees and lower the body through a comfortable range of motion.
  • Keep the front knee aligned with the direction of the foot.
  • Do not move your knee past the toes.
  • Keep the torso stable and maintain control throughout the movement.
  • Exhale and push back to the starting position.
  • Repeat using slow, controlled movements, then perform the exercise with the opposite leg. (12-15 times)

NOTE: Knees should not go past the toes as is depicted in this animation
Lunge
Image courtesy of Leonard Krasniqi