Alternating Front Lunges


Alternating Front Lunges

Use this exercise to tone and tighten the front of the thighs (quadriceps), back of the thighs (hamstrings) and buttocks.

Equipment:
Body weight, dumbbells or a barbel with plates.

Exercise:

  1. Start with feet about hip width apart. Your balance during the exercise will depend on this. A stance that is too narrow or too wide will cause imbalance.
  2. Rise up on balls of feet and step forward with lead leg. Flex foot of lead leg and land softly on heel.
  3. Lower toes of lead leg foot to the floor and immediately bend the knee until the thigh is almost parallel to the foot. Take care to come downward instead of forward when stepping to the front with the heel.
  4. Trail leg will automatically flex at the knee and remain on the balls of the foot.
  5. Push up and back through the heel of the front foot, straighten lead and trail leg.

Common mistakes:

  1. Legs are too close together.
  2. Weight is carried backward causing the back to arch.
  3. Moving forward so knee goes past toes.

Repetitions:

  1. To build mass in the buttocks and thighs, carry a heavy weight for 8-12 repetitions. Do 1-3 sets.
  2. To tone muscles without building bulk, carry a light weight for 12-15 repetitions. Do 1-3 sets.

Continue reading here: Arthritis Guidelines

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