- Stand with hands on hips or clasped behind neck.
- Lunge forward with first leg. Land on heel then forefoot.
Lower body by flexing knee and hip of front leg until knee of
rear leg is almost in contact with floor. Return to original
standing position by forcibly extending hip and knee of forward
leg. Repeat by alternating lunge with opposite leg.
- Keep torso upright during lunge; flexible
hip flexors are important. Lead knee should point same direction
as foot throughout lunge. A long lunge emphasizes Gluteus Maximus;
short lunge emphasizes Quadriceps.
- Weighted versions of this exercise would normally be considered
auxiliary in context of other basic exercises (ie: Barbell Squat,
Sled Leg Press). However, in the context of 'body weight' only
program, this exercise can be considered basic.
- For less intensity, perform Split
- Exercise can be made more challenging with additional weight.
Also consider Step-ups.