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How to Perform
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| Forward Lunges |
One of the most effective exercises for training the Legs and Butt. When done correctly...
Being so effective it makes the exercise very popular but it can also be ineffective... If done incorrectly... Take the time to learn properly!
Starting Position:
- Begin by standing with your feet shoulder width apart
- Holding the body strong take a large step forward
- Have the knees slightly bent and hold the abdominals strong
- This is the start position
First Repetition:
Take
a deep breath and lower your
front leg to the ground, follow with your back leg- As you get close to the ground (don't touch!) ensure the back is still straight and that your leg is in a 90 Degree position
- Immediately rise back to Start Position breathing out through your mouth
- As you rise squeeze through your front leg buttocks as this is the area you are working
- Repeat for required repetitions then switch legs
Breathing:
- Take a slow and controlled deep breath as you lower towards the floor
- As you rise, breath out through the mouth and squeeze your butt
Important things to remember through the set:
- Hold the body strong, do not sway.
- Use your arms as stablizers
- Ensure the Back is straight and stomach tight at all times
- Follow the breathing techniques this will help you to have better control through the movement
Things to be Careful of:
- The knees going over the Toes... Keep them behind!
- Keep your back flat and strong
- Don't look down during the movement, keep your eyes focused ahead
| Backward Lunges |
The exercise focuses on the same areas: Legs, butt and calves. The movement is exactly the same only instead of stepping foward you take a step back.
Follow the normal procedure as above!
Remember to always hold the body tight and do the exercises with a slow and controlled movement. Feel the squeeze in your body, hold the back straight and the abdominals tight!
Next Page: Lunges with Extension
Return from Lunges to the Dumbbell Step Ups
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Return from Lunges to the Dumbbell Step Ups
Return to Every Exercise
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