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Start Position: Lunges are great for your entire lower body. These require a good deal of balance too. They can be performed with a barbell, dumbbells, or a Smith Machine. The pictures depict
the Smith Machine version. Position the bar behind your head, resting it on your shoulders/upper back.
Keep abs tight and shoulders back. Grasp bar and lift it off the rack. Position one foot in front of the bar and the other stretched out behind the bar.
MidPoint: Lower yourself until your knee on the back leg nearly touches the ground. Your knee of your front leg should not extend beyond your toes (to avoid overextending your knee). Finish Position: As you reach the bottom of the movement, ascend back up to the starting position by pushing through the heel of your front leg and the ball of your foot on your back leg. Stop short of locking your knees to keep continuous stress on your legs, and then begin the next repetition. 10-15 reps for each leg. There's a lot going on in this exercise, so start with a light weight to get the feel and form down first. |
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