November Exercise of the Month

Every month we will give you an ‘Exercise of the Month’, provided by Gary Collins of RGU: Sport. The exercise for November is lunges.

Lunges are excellent for strengthening, sculpting and building muscle. They require no specialist equipment so can be easily performed in the comfort of your own home. Lunges work the gluteaus maximus, rectus femoris, vastus lateralis, vastus medialis and vasus interdius muscles – the muscles around the bottom of the hip and top of the thigh, and the thigh itself.

Teaching points:

  • Lunge forward with first leg
  • Land on heel, then forefoot
  • Lower body by flexing knee and hip of front leg, until knee of rear leg is almost in contact with the floor
  • Return to original standing position by forcibly extending hip and knee of forward leg
  • Repeat by alternating lunging leg

 

As a variation to the above, you can hold dumbells at your side

Performance Tips

  • Keep torso upright during lunge
  • Flexible hip flexors are important
  • Lead knee should point in same direction as foot throughout lunge
  • A long lunge emphasises Gluteus Maximus
  • A short lunge emphasises Quadriceps

 

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