You May Lunge!
Date: May 1st 2018 - May 31st 2018
Welcome to the Lunge Challenge, which is all about sculpting the legs! Lunges are one of the most effective lower body exercises you can do. They effectively work several muscle groups. These groups include your quadriceps (front of the thigh), the glutes (butt), calves, and even your hamstrings (back of the thigh).
You can do this exercise practically anywhere, with or without equipment. This means you can lunge in place in your living room, down the driveway, or even down a hallway in your house. The variations and modifications let you customize your routine and ramp up the challenge for the experts. This challenge can meet the demands of any exerciser.
Keep in mind that the number listed in the challenge is a two count, so left leg lunge and right leg lunge counts as 1 lunge. You can mix up the lunges (see the modifications) or only do the front lunge. Before you begin, always remember that form is very important and technique is critical to your success. See safety cues and form instructions below.
- Start with your chest lifted, chin up, abs contracted, feet parallel and hip-distance apart, and knees soft.
- Take one giant step forward and lower your body slowly, bending both knees so that you create two 90-degree angles, and then return to standing.
- Repeat on the other side for one repetition.
- While stepping and lowering, remember to bend your knees no more than 90 degrees and keep your front knee right over your front ankle.
- Make sure you aren’t leaning too far forward or back while doing the exercise or rounding your spine.
- Keep your knees aligned with the front knee over the shoe and the back knee pointing down.
To add more variety, you can turn this into a backward lunge or a side lunge.
- Backward lunge – Same as the forward lunge, but step back instead of forward.
- Walking lunges – These are the same as the forward lunges, but you walk while alternating legs.
- Side lunges – These are lunges to either side of the body. Start with your feet hip-width apart. Then engage your core and take a large step to either side of the body, making sure to sit your hips back and making sure your knee does not extend past the toe. Keep your leg relatively strait. Finally, push through the extended foot to return and complete one repetition.
- Jumping lunges – To add a little bit of a challenge, you can add in a jump to the forward lunge. This means you switch legs midair, like scissors, and land on the opposite leg.
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