Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Home workout program, part 3: Lunges

Home workout program, part 3: Lunges

Here is video #3 in my series of body weight resistance exercises for you at home.

This follows on from my features on “how to perform squats” and “how to perform push ups” for beginners.

Today we are looking at LUNGES which of course are everyone’s favourite exercise. Extreme sarcasm should be noted, because lunges are quite difficult for a lot of people and they are a particularly exhausting exercise to perform. Of course, what this also means is that they are highly effective and should be utilised in your training program.

As well as working the quadriceps, glutes, hamstrings and other supporting muscles, the lunging stance can also be utilised in stretching the psoas (hip flexor) muscles. Tight hip flexors are a common symptom of modern lifestyles and can be a cause of back pain and postural issues.

Step-ups are another similar exercise that can be used in the progression to full lunges. Simply step up onto a bench, or up steps two at a time to simulate the upward phase of the lunge.

Lets start out with a target of 30 lunges, in 3 sets of 5 lunges on each leg, and work towards 3 sets of 10 on each leg. As an other option you can use alternating lunges.

Next we will look at pull ups, working the muscles of the middle and upper back. Stay tuned!

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