|
|
Barbell Lunge - Leg Muscles
In this lesson you will learn how to do barbell lunges.
The lunge is a typical leg exercise
for the quadriceps and
the glutes.
Barbell Lunges can be done one-sided ( always stepping forward
with the same leg )
or alternated ( alternating left and right leg ) .
In this lesson you
will learn how to to one-sided lunges.
Find more leg exercises at weight training main.
Technical description: Barbell Lunge - Leg Muscles
- Stand upright with the barbell on your rear
delts,your upper body vertical and
your legs extended.
Looking straight forward, preferable into a mirror helps keeping the
back straight.
( view: horizontal )
- Step forward with one leg and don't lift the foot too far from the floor.
Inhale at the same time and don't forget to keep your upper body vertical.
- Step down with the front foot and lower your hips
until the knee of the back leg
touches the floor. Inhale at the same time.
You can put something soft
on the floor to protect the knee.
For example a yoga mat, a pillow or a piece of foam.
The knee has to touch the floor, but you shouldn´t rest on your knee.
The front foot should touch the floor with the flat foot sole or the
heel first.
- Then stand back up and go back the beginning
position. Exhale at the same time.
The front leg should carry most of the weight, so don`t lean back before
you stand up.
- Step forward again and do another repetition.
I recommend one-legged lunges for those who lift heavy weights
and
alternating lunges for those who want to do high repetitions with
little weight.
Trainer advice: Barbell Lunge - Leg Muscles
- To increase your horse and bow-stance endurance,
do lunges with high repetitions
and little weight. ( high repetitions = many repetitions )
- Instead of doing barbell lunges, you can also
do dumbbell lunges.
( holding 2 dumbbells )
- Move slowly and concentrated. ( down: 3 seconds, up 2 seconds )
Related instrctions: Barbell Lunge - Leg Muscles
Videos: Barbell Lunge - Leg Muscles
|
|
|
