|
|
| Primary
Movers:
Gluteus Maximus, Quadriceps, Hamstrings Secondary
Movers:
Calves | 
Click
the Professor to review the anatomy of the Glutes. |
The
Lunge is a simple but very effective exercise
for the legs. It involves balance and coordination, which is very useful for sports
as well as muscle development. The dumbell version of the Lunge is the easiest
to start with though it can also be done with a barbell.
How
to do it:
| |
 |
- Hold
two dumbells in your hands by your sides.
- Step
forward with one leg and lower your upper body down, bending your leg (don't step
out too far). You should have about two to two and a half feet between your feet.
- Do not allow
your knee to go forward beyond your toes as you come down, keeping your front
shin perpendicular to the ground.
- Push
up and back and repeat with the other leg or do all the reps with one leg then
switch.
| |
- The farther forward
you step, the more the glutes and hamstrings you will use (closer works the quads
more, just don't go too close).
- It
is very important to keep your upper body vertical.
- Go
down until your bottom knee almost touches the ground.
- Think
about sitting back when doing these. This will prevent you from leaning too far
forward.
- It
is best to do this exercise all on one leg without standing up each time. Stepping
forward can overstress your knee. Simply do all your reps on one leg then switch
legs and do all your reps on the other leg.
|
Tricks:
- Don't have both your legs
in a straight line. Keep them horizontally separated by about six inches to keep
your balance. Doing this increases your base of support and makes your body more
stable.
Common
Error: - Leaning
forward on the way down - this can cause you to lose your balance and
can place unnecessary stress on your back. Always strive to keep your upper body
vertical. Do these in a mirror or in front of a horizontal bar or table (so that
your abdomen will hit the bar or table if you lean forward) and be sure to focus
on sitting back during the descent.
 |
|
 |
| |
If you
like the unique training information you've found on
this site, you're going to LOVE what you'll find on my new site
PowerfulTrainingSecrets.com...
 |
How
To Pile On Rock-Solid Lean Muscle
Using Totally Unheard-Of Exercises and "Never-Before-Seen,"
Plateau-Shattering Training Techniques
|
|
How
To Rip The Fat Right Off Your Body
With Cutting-Edge Exercise and Nutritional Strategies
|
|
How
To Build Jaw-Dropping Brute Strength
Working With Both The Most Fundamental AND The Most Innovative
Training Techniques Around
|
|
How
To COMPLETELY ELIMINATE Any Trace
Of Boredom You've Ever Had In Your Workouts
|
And
I want to offer you a "NO TIME
LIMIT, NO OBLIGATION" free trial membership
to my new site "Powerful Training Secrets" RIGHT NOW!
Your
FREE membership is PACKED with info like I described above (muscle-building,
strength training, unique exercises, fat loss and more!), plus
you'll get regular emails with even MORE incredible tips. There
is NEVER any obligation and you are free to cancel your
membership any time you want!
|
|
 |
|
 |
|
