Fitability

Deb Bailey AFPA, MAT, CanFitPro, YMCA

Muscles involved: hip and knee extensors, hip abductors, deltoids

Form: stand with feet hip width apart, holding DBs. Step one leg out to the side,knees bent into a squat position, raising the DB in a lateral raise for the deltoids.  Push off with the heel on that leg and return to central position, and switch legs.

Read more: Side lateral Lunge

Alternating Forard Lunge 1Alternating Forard Lunge 2

 

Muscles involved: hip and knee extensors

Form: stand with feet shoulder width apart, holding DBs if desired. Brace core, and inhaling, lunge one leg forward, dropping back knee downward, aiming for a 90˚ angle at the hip, and keeping the knee from extending over the toes. Press through the front heel, exhale, and come back up. Perform with the other leg.

Cautions: Keep the spine aligned properly, no spinal flexion or arching. Keep knee from extending over toes.

Trainer techniques: Cue breathing, contractions in gluteals and quads, watch for proper position of the spine and pelvis, and observe the motion at the hip, knee and ankles. Spot with your hands under the rib cage.

Reverse lunge,standingReverse lunge, lunged position

Muscles involved: hip and knee extensors, hip abductors

Form: stand with feet shoulder width apart, holding DB, MB, or body bar if you want. Brace core, and inhaling, take lead leg behind you and drop into a lunge position, keeping front leg knee behind the toes, and not allowing the rear leg knee to hit the floor. Drive your weight through the front heel, exhale and return to start; switch legs or do all on one side before switching.

Cautions: Keep the spine aligned properly, no spinal flexion or arching. Keep knee from extending over toes.

Trainer techniques: Cue breathing, braced core, contractions in gluteals and quads, watch for proper position of the spine and pelvis, and observe the motion at the hip, knee and ankles. Spot with your hands under the rib cage.

 

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