Enhancing Skills

Forward lunge

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The barbell forward lunge is a compound exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, and glutes. It also engages the core for stability and balance. The exercise involves taking a step forward with one leg, lunging down, and then returning to the starting position.

Possible Stretches to do prior to exercise:

  • Standing quad stretches
  • Standing hamstring stretches
  • Hip flexor stretches

Warmups to do prior to exercise:

  • Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
  • Do some dynamic stretches for the lower body, such as leg swings or walking lunges.

How to select the proper weight: Choose a weight that challenges your leg muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to maintain good balance and avoid excessive strain on your knees and lower back.

Proper form:

  1. Start by standing with your feet hip-width apart, holding a barbell on your upper back with an overhand grip.
  2. Take a step forward with one leg, ensuring your knee is directly above your ankle.
  3. Lower your body by bending both knees until your front thigh is parallel to the ground, or slightly lower if comfortable.
  4. Keep your torso upright, chest lifted, and core engaged throughout the movement.
  5. Push through the front heel and back foot to return to the starting position.
  6. Alternate legs and repeat the movement for the prescribed number of reps.

How to reduce the difficulty: To make the exercise easier, you can:

  • Perform the exercise without any weight or with a lighter weight, focusing on mastering the movement and maintaining proper form.
  • Decrease the range of motion by not lowering your body as deeply into the lunge.

How to increase difficulty: To make the exercise more challenging, you can:

  • Increase the weight you’re using, gradually adding more weight plates to the barbell.
  • Perform the exercise with a deficit, such as standing on an elevated surface.
  • Increase the range of motion by stepping forward into a deeper lunge.

Reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Legs

Muscle Group(s):

Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Gluteus Maximus

Tertiary:

Calves, Adductors, Abductors, Rectus Abdominis

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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