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Exercise 101: Lunge Using Free Weights
Purpose —To develop strength in the legs and hips
Muscles Used —Muscles of the thighs and buttocks
- Grasp the bar of the barbell or dumbbell with a closed, overhand grip, or put on a weighted vest.
- Lift the barbell and place it across your upper back/shoulder area just below the base of your neck, or hold the dumbbells with your arms at your sides.
- Maintain your chest in an “up and out” position.
- Pull your shoulder blades toward each other while keeping your head slightly up.
- Position your feet shoulder-width apart and pointed slightly outward.
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- Take one long step forward with one leg.
- Remember to keep your upper body erect as the lead leg performs the movement.
- Keep your back leg in the starting position, but allow it to bend at the knee as your body moves forward into the lunge. (Keep the knee 1-2 inches above the floor.)
- Let the hip and knee of the lead leg slowly flex.
- It is important to maintain the knee of your lead leg directly over the lead foot.
- Balance your weight evenly between the lead foot and the ball of the back foot.
- Once the forward movement is completed, forcefully push off the floor with the lead foot to return to the starting position.
- In one fluid motion, bring the lead foot back to its position next to the back foot.
- Perform the same movement with the other leg as the lead leg.
Repetitions, Sets, and Weight:
Muscle Strength : 1 to 3 sets of 8 to 10 reps
Muscle Endurance : 1 to 3 sets of 15 to 20 reps
Muscle Power : 1 to 3 sets of 3 to 5 reps
Essentials of Strength Training and Conditioning . 2nd ed. Human Kinetics; 2000.
News and Publications. American College of Sports Medicine Website. Available at: http://www.acsm.org/AM/Template.cfm?Section=Brochures2&Template=/CM/ContentDisplay.cfm&ContentID=8144 . Accessed January 17, 2008.