The Lunge
is a simple but very effective exercise for
the legs. It involves balance and coordination,
which is very useful for sports as well as
muscle development. The dumbell version of
the Lunge is the easiest to start with though
it can also be done with a barbell.
How
to do it:
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- Hold
two dumbells in your hands by your
sides.
- Step
forward with one leg and lower your
upper body down, bending your leg
(don't step out too far). You should
have about two to two and a half
feet between your feet.
- Do
not allow your knee to go forward
beyond your toes as you come down,
keeping your front shin perpendicular
to the ground.
- Push
up and back and repeat with the
other leg or do all the reps with
one leg then switch.
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- It
is very important to keep your upper
body vertical during the movement.
- Think
about sitting back when doing these.
This will prevent you from leaning
too far forward.
- It
is best to do this exercise all
on one leg without standing up each
time. Stepping forward each time
can overstress your knees. Simply
do all your reps on one leg then
switch legs and do all your reps
on the other leg.
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Tricks:
- Don't
set both your legs in a straight line. Keep
them horizontally separated by about six
inches to keep your balance. Doing this
increases your base of support and makes
your body more stable so you won't lose
your balance while doing a set.
Common
Errors:
- Leaning
forward on the way down - this
can cause you to lose your balance and can
place unnecessary stress on your back. Always
strive to keep your upper body vertical.
Do these in a mirror so you can watch your
form and be sure to focus on sitting back
during the descent.
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