Lunges use the same muscles as squats do. However, you don't need nearly as much weight since you're exercising one leg at a time. Lunges also require more concentration. Space out and you're likely to lose your balance. Whether you do lunges or squats is a personal preference since you don't need to do both. Deidre eschews lunges because she'd rather get both legs done at the same time. Because Jonathan has a strength deficit between his right and left legs, he does them a lot more for the left leg.

Here is how you properly perform a lunge:

1. While holding a dumbbell in each hand (palms facing the outer thighs), stand with your feet slightly less than shoulder width apart.

2. Now move your right leg approximately one stride length in front of the left. The exercise is called lunge, but it is more aptly named controlled lunge.

3. Bend your right and left knees until your right thigh is parallel to the ground.

4. Return to the starting position. Repeat with the left leg.

The following is a list of don'ts:

> Lean forward.

> Let your knee pass forward of your big toe in the middle position.

The following is a list of do's:

> Keep your abdominals tight and back straight.

> Keep your torso upright.

Keep in mind that this exercise can also be done with a barbell.

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