Provocative Lunge

The Lunge

Doing the exercise backwards changes the direction of the force and engages glutes, hamstrings and quadriceps. To make it more difficult, you can add weights or step off the back of a step. MUSCLES WORKED Quadriceps Glutes Hamstrings Calves Abdominals EXERCISE 1. Standing, without weights, place your hands on your hips, feet shoulder-width apart, activate your core to support your low back and keep your knees slightly bent. 2. Pick up your left leg and step backwards. You should feel it in your hip flexor on the leg stretching backwards. In the foreward leg, you’ll feel it in your glutes. 3. Return to start and alternate. “I like to see people do these with dumbbells in hand,” Lischin said, “rather than a barbell on their back.” NOTES ON WEIGHT AND FORM Always begin without weight to master the form. When you incorporate weight, start light and work up to 10 repetitions. If you can keep your form and balance at the first weight, then you can gradually increase your weight. Be aware of your foot placement. You don’t want to twist an ankle or knee. This motion needs to be done deliberately and slowly. Warm up and stretch before you begin. Make sure your body is ready to do the motion. VARIATION: WALKING LUNGE Take a deliberate step forward and drop your knee down. Don’t extend your knee beyond your toes. You can hold weights in your hands as you walk and lunge. To add a stability component and engage your core, try rotating a medicine ball from side to side as you lunge.