LUNGE EXERCISE

Muscles Trained :
Rectis Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Gluteus Maximus, Gluteus Minimus, and Biceps Femoris

Joint Actions :
Hip Extension, Knee Extension

Instructions :

1. Stand with your feet shoulder width apart with a slight flex (bend) in the knees.
2. Rest the bar across the trapezius (upper back) with palms wider than shoulder width apart.
3. Take a pronated (overhand) grip.
4. Focus eyes straight ahead.
5. To begin the movement, step forward with one leg and flex (bend) the knee while lowering the body toward the floor.
6. Step far enough in order to keep the lead knee behind the lead foot.
7. Keep the opposite foot on the ground, allowing the back leg to flex (bend) until it reaches 1 to 2 inches above the ground.
8. Inhale throughout the downward movement phase.
9. Raise the body by extending (straightening) the hips and the knees.
10. Return to starting position.
11. Exhale throughout the upward movement phase.
12. Repeat movement for desired number of repetitions.

Variations :

1. Perform exercise while holding dumbbells that can hang down by your side.

Common Mistakes :

1. Stepping too short therefore allowing the lead knee to pass the lead foot during the downward movement phase.
2. Flexing (bending) the torso during the movement instead of keeping the back straight the entire time.
3. Looking down at the ground instead of looking straight ahead.

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