The Lunge

Area: Thighs and buttocks
Muscle Group: Quads, Glutes

This exercise can be completed as a single leg exercise or made more difficult by using alternate legs.

Single leg
• Stand with your feet shoulder width apart, keep a neutral upper body posture throughout the exercise
• Step out by taking a large stride forward and allowing your rear heel to raise, keep your foot in line with your hip
• Lower your rear knee directly to the floor, stopping 5-10 cm above the floor
• Inhale as you lower to this position
• Ensure both knees are at 90 degrees and your front knee is behind the toe line, inline with your second and third toe
• Maintain a good upper body posture and allow your arms to hang naturally by your side
• Exhale as you push through the heel of the front foot and return to an upright position

Alternate leg
• As per the single leg, however when you drive the heel up and back, drawing the front foot back to shoulder width stance and repeat with opposite leg