Front Lunge(dumbbell or barbell)

Starting position

• Place a bar across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
• Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.

The Movement

• Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips.
• Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 10-15 cm above the floor. Hold for a count of one.
• Push hard with your right leg to return to the starting position.
• Complete the desired number of repetitions; then repeat with the left leg leading.

Tips

• Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee.
• Keep your body erect throughout the movement - do not lean forwards.

Variations

Step length
A shorter step forwards places more emphasis on the quadriceps and a larger step forward places more emphasis on the gluteal and hamstring muscles.

Exercises for your Legs, Hips and Glutes Workouts.