{"id":1157,"date":"2009-12-21T14:26:29","date_gmt":"2009-12-21T19:26:29","guid":{"rendered":"http:\/\/shrinkingtheplanet.com\/weighless\/?p=1157"},"modified":"2012-10-07T07:52:31","modified_gmt":"2012-10-07T12:52:31","slug":"1157","status":"publish","type":"post","link":"https:\/\/shrinkingtheplanet.com\/weighless\/1157\/","title":{"rendered":"Works Outs for the Quadriceps, Hamstrings, Gluteals"},"content":{"rendered":"<h2>The lunge is a terrific exercise for firming the lower body, but it must be done with slow, controlled movements to avoid injury.&nbsp;<\/h2>\n<p>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.<\/p>\n<p><a href=\"http:\/\/shrinkingtheplanet.com\/weighless\/wp-content\/uploads\/2009\/12\/squats.jpg\"><img loading=\"lazy\" decoding=\"async\" alt=\"\" class=\"alignleft size-full wp-image-1168\" height=\"300\" src=\"http:\/\/shrinkingtheplanet.com\/weighless\/wp-content\/uploads\/2009\/12\/squats.jpg\" title=\"squats\" width=\"300\" \/><\/a><\/p>\n<p>To perform the lunge, stand with your feet together.&nbsp;<\/p>\n<p>Take a long step forward with one foot, bending the rear leg, lowering the front thigh parallel to the floor. &nbsp;<\/p>\n<p>Do not let your knee move forward of your toe line. Push back with the forward heel to the starting position.&nbsp; Repeat with the other leg.<\/p>\n<p>Variation: &nbsp; Bench Lunge<\/p>\n<p>Perform the same movement as with the basic lunge, but lunge forward onto a low (4-8&quot;) bench or step.<\/p>\n<p><em><strong><span style=\"text-decoration: underline;\">Do:<\/span><\/strong><\/em><\/p>\n<ul>\n<li>Increase the weight gradually, making sure you are in balance and are using correct form at all times<\/li>\n<li>Make sure the bench you are lunging onto is stable, if you are performing a bench lunge.<\/li>\n<li>Use slow, controlled movements<\/li>\n<\/ul>\n<p><strong><em><span style=\"text-decoration: underline;\">Don&#39;t:<\/span><\/em><\/strong><\/p>\n<ul>\n<li>Let your knees go forward of your toe line<\/li>\n<li>Lock out the knees at the top of the movement<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The lunge is a terrific exercise for firming the lower body, but it must be done with slow, controlled movements to avoid injury.&nbsp; 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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27,493],"tags":[103,805,1167,297,1166,1168,34,1169],"class_list":["post-1157","post","type-post","status-publish","format-standard","hentry","category-cardio-exercise-work-outs","category-exercise-build-muscle","tag-build-muscle-workout","tag-exercise","tag-gluteals-workouts","tag-hamstring-workouts","tag-quadriceps-workouts","tag-tone-legs-workouts","tag-workout","tag-workout-lower-body"],"_links":{"self":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts\/1157","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/comments?post=1157"}],"version-history":[{"count":0,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/posts\/1157\/revisions"}],"wp:attachment":[{"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/media?parent=1157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/categories?post=1157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/shrinkingtheplanet.com\/weighless\/wp-json\/wp\/v2\/tags?post=1157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}