1. The Lunge Strength and Conditioning Vanessa Pierce and Jasmin Cavitt

2. The Lunge: Technique Stand with feet shoulder width apart. Stand with feet shoulder width apart. Let arms hang straight down at the sides of the body (holding weights if desired). Let arms hang straight down at the sides of the body (holding weights if desired). Keep eyes focused straight ahead. Keep eyes focused straight ahead.

3. The Lunge: Technique Take a large step forward Take a large step forward Keep the torso erect. Keep the torso erect. Firmly plant the stepping foot, but keep the planted foot in the fixed position. Firmly plant the stepping foot, but keep the planted foot in the fixed position. Feet should be pointed straight ahead. Feet should be pointed straight ahead. Slowly flex/lower the lead hp and knee until the planted leg’s knee comes within one to two inches from the floor. Slowly flex/lower the lead hp and knee until the planted leg’s knee comes within one to two inches from the floor. Contract the quadriceps of the front/lead leg and push back to the starting position. Contract the quadriceps of the front/lead leg and push back to the starting position.

4. The Lunge: The Muscles Involved Primary Muscles Quadriceps (Front Thigh/Quads) Secondary Muscles Gluteus Maximus (Butt) Adductor Magnus (Inner Thigh) Soleus (Calf) Stabilizer Muscles Hamstrings (Rear thigh) Erector Spinae Tibialis Anterior (Shin) Gluteus Medius (Hip) Gluteus Minimus (Hip)

5. The Lunge: Variations Barbell Lunges-A barbell allows you to use heavier weights since the weight is more evenly distributed over the body. You should have experience and good balance before trying this version. Barbell Lunges-A barbell allows you to use heavier weights since the weight is more evenly distributed over the body. You should have experience and good balance before trying this version. Sliding Side Lunges - Adding a paper plate to the traditional side lunge creates more challenge for the inner thighs. Sliding Side Lunges - Adding a paper plate to the traditional side lunge creates more challenge for the inner thighs. Sliding Side Lunges Sliding Side Lunges Split Squats - Elevating the back leg makes the traditional lunge more advanced and puts more emphasis on the quad of the back leg. Split Squats - Elevating the back leg makes the traditional lunge more advanced and puts more emphasis on the quad of the back leg. Split Squats Split Squats

6. The Lunge: Common Mistakes or Errors Make sure the lead leg does not protrude past the toes Make sure the lead leg does not protrude past the toes Maintain an erect torso throughout the movement Maintain an erect torso throughout the movement Do not allow the legs to track inward or outward. Do not allow the legs to track inward or outward. Don’t land on the toes. Keep your toes up. Don’t land on the toes. Keep your toes up. Don’t look down. Look forward. Don’t look down. Look forward.