Focus Of The Week
This week ‘s focus is LUNGES!!!
The LUNGE is a weight training exercise that is used to strengthen the quadriceps muscles, gluteal muscles and the muscles comprising the hamstrings, the semitendinosus, the semimembranosus, and the biceps femoris. A long lunge emphasizes the gluteals whereas a short lunge emphasizes the quadriceps.
With all lunge exercises, be sure to land with your knees over your toes in order to prevent injury from occurring.
Lateral lunges
Lateral lunges are a terrific option for those who want to work the inner or outer thighs. Stand with legs about shoulder width apart, knees slightly bent and from there, lift one leg off the ground and take a large step sideways. Bend at both knees until your lower your body is close to the ground and then rise up once again while you bring the stationary leg to meet the other. Repeat the process over again until all reps have been completed and you have traveled across an empty room.
Jump Lunges
To perform these, step forward so that one foot is in front of the other with a comfortable distance between them. From there, begin to bend your knees so you move into the lunge position. Once you’re fully lowered into position, explode upward so you lift off the ground, switching legs while you are in midair. Land with your feet in switched positions and immediately move back down into the lunge on that side.
Lunge with knee raise
The lunge with a knee raise is going to improve your balance while strengthening your hamstring, so it’s a good option if you’re looking for a change. To perform it, step forward with one foot and proceed to perform the standard lunge. As you rise back up, rather than stepping forward with the next foot, bring your back leg forward and raise it up so that your knee aims to touch your chest. From there, push it down and move directly into a lunge with that leg.
These are just a few variations but there are many types our trainers use that are not listed. Post a picture of yourself doing a lunge on our Facebook page before Thursday and recieve a free water next time you visit the gym!!!