Page 166 - Muscle & Fitness (December 2019)
P. 166
FLEX_ANATOMY OF AN EXERCISE B Y D AV I D B AY E
Lunge
As either a challenging leg warmup or finishing
WHERE IT HITS
Quads, hamstrings, glutes, core
WHEN TO DO IT:
In the middle or end of your workout
HOW MUCH TO DO:
4–5 sets of 10–15 reps per leg
The move:
LUNGE
The Setup: There are
two main variations of the two main variations of
lunge, and which one you what to use for resistance:
use will depend on both the dumbbell and the
the space you have allotted barbell. The dumbbell vari-
at your gym and your level ation is more simple to set
of balance and comfort up, as you simply need to
with the exercise. There is grab the dumbbells and go.
the stationary-positioned With a barbell lunge, how-
lunge, in which you’re ever, you’ll either have to
stepping out and then back clean and press the weight
up into the same spot with over your head and then
each rep, and there is the lower it onto your traps,
walking lunge, in which or you set up the hooks
you’re continuing to move on the outside of a squat
forward with each and rack, load the bar onto your
every rep. There are also traps, and step out.
Perfecting
the Lunge
1. Standing upright,
back straight, chest
up, step forward with 3 LUNGE VARIATIONS
one foot far enough
that your front leg hits GOBLET LUNGE: LATERAL LUNGE: TREADMILL
a 90-degree angle. Do it: Using a Do it: Using a LUNGE:
single dumbbell dumbbell or kettle- Do it: We strongly
2. Lower your body in held vertically up bell, feet shoulder- recommend doing
a slow and controlled under your chin or a width apart, take this exercise with
fashion to make sure kettlebell, step out a large step out to only body weight to
you maintain proper and return to your your right or left, avoid injury. At low
balance. You can alter- base, or walk as you lowering yourself speed, use the same C H A R L E S L OW T H I A N
nate legs each rep or would for a tradi- in a slow and con- lunge form as you
use the same leg. tional lunge. trolled manner. would with weights.
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