
Instructions
Preparation
- Clean bar from floor
or dismount bar from rack. From a rack with barbell upper chest
height, position bar on the back of the shoulders and grasp barbell
to sides.
Execution
- Lunge to one side with first leg. Land on heel then forefoot.
Lower body by flexing knee and hip of lead leg, keeping knee
pointed the same direction of foot. Return to original standing
position by forcibly extending the hip and knee of the lead leg.
Repeat by alternating lunge with opposite leg.
Comments
- Keep torso upright during lunge. Lead knee should point same
direction as foot throughout lunge. Flexible hip
adductors will allow a fuller range of motion. A long lunge
emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
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Classification
Muscles
Target
Synergists
Dynamic
Stabilizers
Stabilizers
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