Lunge

Anterior Lunge

This exercise targets the buttocks, quadriceps and hamstrings. It is also very good for strengthening the core muscles as it requires a degree of balance.

How To

Stand with a neutral stance (feet side by side, pictured below).

Take a step forward and bend both knees so you lunge down toward the floor, stopping with the knee just above the floor (pictured below). Try to keep your knees in line with your hips and ankles, a helpful tip can be to imagine you are keeping your strides in line with imaginary train tracks.

Push off the leg in front to return to the start position. (pictured below)

Start by performing 2 sets of 10-15 repetitions on one side, then swap over and use the other leg. As you become more accustomed with the exercise try using alternate legs for each repitition.

Important Note: If you feel dizzy at any point during the exercise STOP IMMEDIATELY.

Anterior to Posterior Lunge

This exercise targets the same muscle groups as the anterior lunge but is much more challenging as it requires far greater levels of balance and co-ordination.

How To

Start with a neutral stance (pictured below).

Step forward and perform an anterior lunge by bending both knees, make sure you keep your back straight and do not allow yourself to be pulled forward (pictured below).

Push off your front foot directly past the start position and into a posterior lunge (pictured below). Push off the back foot and move directly into an anterior lunge and repeat the movement. One step forward and one step back equals 1 repitition.

Start by performing 8-10 repetitions on each side and as you become more accustomed to the exercise build up to 10-12 reps. To increase the challenge further increase the speed you perform each repitition (ensure you still maintain control at all times).

Important Note: If you feel dizzy at any point during the exercise STOP IMMEDIATELY.

Anterior Lunge with Rotation at Waist Height / Posterior Lunge with Rotation at Waist Height

This is an extremely difficult and challenging exercise. By adding rotation the body is working in both the sagittal and transverse planes at once. It is an explosive movement that requires high levels of co-ordination, balance and proprioception.

How To

Start with a neautral stance (pictured below)

Perform an anterior lunge whilst simultaneously rotating the body toward the front leg (pictured below).

From this position push off the front foot and move directly into a posterior lunge whilst simultaneously rotating the body toward the opposite side (pictured below).

From this position move directly back into the anterior lunge with rotation without stopping. One step forward and one back equals one repitition.

Start by performing 8-10 repetitions on one side then repeat on the opposite side (ie. lead with the right leg for 8-10 reps then stop and perform 8-10 reps leading with the left). As you become more accustomed to the exercise build up to 10-12 reps per side. Increase the challenge by increasing the speed at which you perform the movement.

Important Note: If you feel dizzy at any point during the exercise STOP IMMEDIATELY.

Only attempt this exercise if you can easily perform 12-15 repititions of an Anterior to Posterior Lunge with good form.