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LUNGE
FOR LEAN LEGS - Also a compound exercise, the lunge
targets the front and back thighs while working the buttocks.
You can use dumbbells for this exercise by holding them in each
hand at your sides, or you can use a lightweight body bar over
your shoulders, holding it steady at each side with your hands. |
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Start by standing up straight with your feet together
and your abs tucked in. Focus your eyes forward as you
inhale and take a large step forward with your right leg.
Keep your weights steady at your sides, if you are using
dumbbells. If you are using a body bar, be sure that your
back is straight and you aren't pulling on the bar. Your
front leg should be bent at a 90-degree angle, with your
thigh parallel to the floor and your knee directly over
your ankle.
Your back leg should be bent with your knee pointing to
the floor and your heel lifted. Slightly more of your
body weight should be placed on your front leg to hold
your balance. Hold this position for a half a second and
then exhale and push back to your starting position. Do
two to three sets of 15 to 20 repetitions, altering legs
with each rep.
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Weight
Training For Everyone |
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