Works Outs for the Quadriceps, Hamstrings, Gluteals

The lunge is a terrific exercise for firming the lower body, but it must be done with slow, controlled movements to avoid injury. 

Beginners should not use weights until they have gained strength and have mastered their balance. Start with 5 pound weights when you have mastered the balance.

To perform the lunge, stand with your feet together. 

Take a long step forward with one foot, bending the rear leg, lowering the front thigh parallel to the floor.  

Do not let your knee move forward of your toe line. Push back with the forward heel to the starting position.  Repeat with the other leg.

Variation:   Bench Lunge

Perform the same movement as with the basic lunge, but lunge forward onto a low (4-8") bench or step.

Do:

  • Increase the weight gradually, making sure you are in balance and are using correct form at all times
  • Make sure the bench you are lunging onto is stable, if you are performing a bench lunge.
  • Use slow, controlled movements

Don't:

  • Let your knees go forward of your toe line
  • Lock out the knees at the top of the movement

Related Products:

DUMBBELL EXERCISE POSTER VOL. 2 LAMINATED - Workout Strength Training Chart - Build Muscle Tone & Tighten - Home Gym Weight Lifting Routine - Body Building Guide w/ Free Weights & Resistance - 20"x30"DUMBBELL EXERCISE POSTER VOL. 2 LAMINATED - Workout Strength Training Chart - Build Muscle Tone & Tighten - Home Gym Weight Lifting Routine - Body Building Guide w/ Free Weights & Resistance - 20"x30"

Build Muscle and Transform your Body with our Vol. 2 Dumbbell Workout Poster

Do you want more dumbbell exercise options? Do you lack strengt... Read More >

BARBELL WORKOUT EXERCISE POSTER LAMINATED - Home Gym Weight Lifting Chart - Build Muscle Tone & Tighten - Strength Training Routine - Body Building Guide w/ Free Weights & Resistance - 20"x30"BARBELL WORKOUT EXERCISE POSTER LAMINATED - Home Gym Weight Lifting Chart - Build Muscle Tone & Tighten - Strength Training Routine - Body Building Guide w/ Free Weights & Resistance - 20"x30"

Build Muscle and Transform your Body with our Barbell Workout Poster

Do you want more barbell exercise options? Do you lack strength & subst... Read More >

Strength Training: The Best Tips and Strategies to Getting Stronger (Exercise and Fitness Book 2)Strength Training: The Best Tips and Strategies to Getting Stronger (Exercise and Fitness Book 2)Do You Want to Get Stronger?
Then this is the book for you!!!

This book teaches you how to go from a Beginner Strength Training Athlete t... Read More >

Leave a Reply

Your email address will not be published. Required fields are marked *

Skip to toolbar