Get QuickTime

Instructions

  1. Stand while holding dumbbells in each hand with palms facing outer thighs.
  2. Slowly lunge forward with left leg while keeping right leg, support leg, in place (do not allow knee of support leg to contact ground).
  3. Slowly return to initial position.
  4. Repeat with right leg to complete one repetition.
  5. When lunging forward your knees should remain in alignment with your toes and not extend past the toes.

Muscles Used:

  1. QUADRICEPS (RECTUS FEMORIS, VASTUT LATERALIS, VASTUS MEDIALIS, VASTUS INTERMEDIUS)
  2. HAMSTRINGS (SEMIMEMBRANOSUS, SEMITENDINOSUS, BICEPS FEMORIS)
  3. BUTTOCKS (GLUTEUS MAXIMUS)
muscle