Forward Bodyweight Lunge
Overview
This exercise focuses on your quadriceps and calf muscles. Quads are the extensor muscles for your knees, cover the top part of your thigh.
The extend from your hip to your knee. There’s actually four muscles: rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis.
That’s why they’re called “quads.” The scientific name for your calves is “triceps surae,” but people often confuse that with your arm triceps, so we’ll just call them calf muscles. They extend from just behind your knee to your Achilles tendon.
Instructions
To begin, step one leg forward. Spread your legs wide enough to have stability as you lunge.
Keep your weight on your front leg as you drop down on your back leg, so your knee almost, but not quite, touches the floor. You should go straight down, not moving forward at all.
Inhale as you’re going down, then exhale again as you stand back up.
Tips
Many people make the mistake of arching their backs while doing lunges. This is terrible for your spine. Instead, tighten your abs to keep your core steady.
Beginners should start with 3 sets of 8 reps. IF you’re more advance you can try 4 sets of 12.
Forward lunges are a great warm up exercise. And they really work on your calves, because they emphasize stabilization while moving. Gotta keep that balance! Thanks for watching!
