- Stand between lever handles to sides. Squat down with feet
flat on floor and grasp lower handles to sides. Lift lever by
extending hips and knees to full extension. Position both feet
- Step back with one leg while bending supporting leg. Plant
forefoot far back on floor. Lower body by flexing knee and hip
of supporting leg until knee
of rear leg is almost in contact with floor. Return to original
standing position by extending hip and knee of forward supporting
leg and return rear leg next to supporting leg. Repeat movement
with opposite legs alternating between sides.
- Keep torso upright during lunge; flexible
hip flexors are important. Forward knee should point same
direction as foot throughout lunge. A long lunge emphasizes Gluteus
Maximus; short lunge emphasizes Quadriceps. Also see Lever
Rear Lunge on apparatus without platform.