Lever Lunge

Instructions

Preparation

Stand between lever handles to sides. Squat down with feet flat on floor and grasp handles to the sides. Lift lever by extending hips and knees to full extension. Place one leg forward and the opposite leg to the rear.

Execution

Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original straddle position by extending the hip and knee of the forward leg. Repeat. Continue with other leg in opposite straddle position.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. With forward foot further forward: Gluteus Maximus is emphasized, Quadriceps are less emphasized.

Muscles

Target: The primary muscle intended for exercise

• Gluteus Maximus (Butt, Hips (Rear), Glutes)

  

Synergists: A muscle that assists another muscle to accomplish a movement.

• Quadriceps (Thigh (Front), Quads)

  

   
• Adductor Magnus Inner Thigh

  

   
• Soleus (Calf, Soleus)

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint

• Hamstrings Thigh (Rear)

  

   
• Gastrocnemius (Calf)