Enhancing Skills

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:

Body Weight

The bodyweight lunge is a lower body exercise that targets the quadriceps, glutes, and hamstrings.

Stretch: Standing hamstring stretch, standing quadriceps stretch

Warmup:

  • 5-10 minutes of light cardio, such as jogging or jumping jacks
  • Leg swings: forward and backward, side to side
  • Bodyweight squats

How to select the proper weight: This exercise is done with body weight only, so no additional weight selection is needed.

Proper form:

  1. Stand tall with your feet hip-width apart.
  2. Take a step forward with one foot, landing heel first.
  3. Lower your hips, bending both knees to create two 90-degree angles.
  4. Keep your back straight and your core engaged as you lunge.
  5. Push through your front heel to return to standing, bringing your back foot forward to meet the front foot.
  6. Repeat on the other side.

How to reduce the difficulty:

  • Perform reverse lunges instead of forward lunges
  • Decrease the range of motion in the lunge

How to increase the difficulty:

  • Add weight with a dumbbell or kettlebell in each hand
  • Add a jump or plyometric element to the lunge

Number of reps: Beginner: 8-10 reps per leg Intermediate: 10-12 reps per leg Advanced: 12-15 reps per leg

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

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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