Legs
Lunges
Lunge
Video
Execution (step by step)
1
Stand upright, feet hip-width apart, core engaged.
2
Step one foot forward -- front and back knee bend to 90 degrees.
3
Keep your front knee directly above the midfoot, not further.
4
Push through the heel of your front foot back to the starting position.
5
Switch legs per repetition or do all repetitions on one leg first.
6
Keep your torso upright and avoid leaning forward.
Muscles
Primary
quadricepsglutes
Supporting
hamstringscore
Programming
| Strength | 3-4 sets x 6-8 repetitions per leg |
| Hypertrophy | 3-4 sets x 10-15 repetitions per leg |
| Endurance | 2-3 sets x 20 repetitions per leg |
Alternatives
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