Lunges (glutes and quads)

Dumbell Lunges

Step 1
Starting Position: Stand with your feet together, shoulder’s back and down toward your hips.Tighten your abdominal/core muscles to stabilize your spine.

Step 2
Preparing to step forward, lift one foot off the floor and step forward balancing on the other leg maintaining balance without wobbling. Hold this position briefly before stepping forward. The raised foot should land heel first, slowly shift your body weight onto the lead foot, try not to tilt or sway the upper body and try not to move your forward foot.

Step 3
As you step forward into the lunge, focus on a downward movement of your hips toward the floor, avoid driving your hips forward and don’t let you knee travel past the front of you forward foot, continue lowering your body to a comfortable position or until your back knee comes almost to the floor and your shinbone is in a slight forward lean. During the movement, slightly bend forward at your hips but keep the back straight.

Step 4
Firmly push off with the front leg, activating both your thigh and glute muscles to return to your upright, starting position.  Then start the movement again leading off with the other leg.

That’s the basics covered. Now for some advanced versions.

Barbell Lunges

The execution is the same as static lunges but you can get some serious weight across your shoulders to promote growth from a whole host of muscle groups.

Walking Lunges

Ronnie Coleman is famous for doing walking lunges in the gym car park, but that’s him (yeah buddy), you don’t have to go outside but beware this is a seriously big ask for anyone’s legs and that’s why Ronnie does them.

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