Exercise of the week: The Basic Lunge

The Lunge

The Lunge is one of those exercises that once again is pretty simple to do yet has high impact. This is an exercise that like the plank is a multiple joint exercise. Meaning that this exercise targets more than one muscle group. I found the picture above and it has the muscle groups highlighted, but it did not highlight all the areas. This exercise targets the quadriceps, gluteus maximis (your butt), and the hamstrings. It can be done with or without holding weights but for a more intense workout I recommend starting with at least 5lbs in hand. To do this exercise stand with your feet shoulder-width apart. Now step forward and transfer your weight to your forward leg. Lower your body straight down like in the picture. Make sure that your weight is evenly distributed between both legs. Make sure that your knee does not extend over your toes. That is the tricky part! And get back into starting position. Repeat with your other leg. That is one set.  If you are just starting out with this exercise start off by only doing 10-20 reps, but as always listen to your body! You don’t want to hurt yourself and over do it.

Make it easier: Do not use any weight and do not go into a deep lunge. You should be able to feel it in your muscles but not to the point where it hurts you. Over time you can work your way into a deeper lunge.

Make it harder: Of course there is someone out there that needs that extra challenge. Start off by doing this exercise with 5 lb weights. If that is not challenging enough go to 10 lb weights.

Make it even harder: For the love of all that is good why?! OK fine you asked for it…for that added challenge add a jump. Yes a jump. Do not use the weights the first time you try this because the jump is hard enough. When you are down in your lunge jump to switch your legs. If you are a spaz like me this will be an immense challenge. I would start off with just 5 reps and you can increase reps over time. This little addition will get your heart pumping big time!

Have fun and remember to just…

~Keep Moving Forward~

Other exercises to get you moving:

The Basic Plank

The Basic Squat

The Russian Twist

Jumping Jack

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