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Height & Weight
FEETINCHESLBS.






LUNGES (Bb) (Advanced):

Muscles worked:
Primary: Quadriceps, Buttocks
Secondary: Hamstrings
Instructions:
  • Hold a barbell behind your lower neck resting on the trapezius muscles.
  • Your palms should be facing out and the barbell should be even across your shoulders.
  • Step forward with your left foot about one foot. Step directly back with your right foot about six inches.
  • With your upper body remaining straight and leaning slightly forward, slowly lower yourself down until your left leg is bent at a 90 degree angle, so you can still see your toes if you look down at them.
  • Your right leg should also be bent at a 90 degree angle, with your lower leg (shin) parallel to the floor. The heel of your trailing foot (right foot) will raise, but your foot should remain in the same position.
  • Stand up as far as possible with your feet still in the same position.
  • Once your have completed a set, switch legs and repeat.
Don'ts:
  • Don't let your front knee move farther forward than your toes. If this occurs it means your front foot is not placed far enough in front of your body--move your front foot an inch or two farther forward.
Alternate exercises:
Note:
  • This exercise is advanced and therefore should only be done by experienced weightlifters. We strongly recommend having a certified personal trainer instruct and watch you perform this exercise to assure that you are using proper technique.
  • We recommend having a "spotter" to assure your safety and give you verbal feedback on your lifting technique while performing this exercise.
  • This exercise is "advanced" because a barbell is used (barbell does not necessarily make an exercise more advanced--this exercise only). You may want to first try the dumbbell (Ex. #9) or Smith Machine (Ex. #10) versions.


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