excellent quad and glute builder with both feet planted for the whole set
nothing steps, so the working leg stays loaded from the first rep to the last
with no catching or repositioning in between
that makes it the easiest lunge here to load heavy and to progress honestly
Execution
Take a long stride and plant both feet, front foot flat and back heel raised.
Hold dumbbells at your sides or a bar on your back. Brace your trunk.
lower straight down until your back knee is just off the floor
keep your weight through the front heel and midfoot
pause briefly in the bottom where the front leg is most stretched
drive through the front foot to return to the top
finish all reps on one leg before switching
Set your stance length once and keep it. A longer stance is a glute movement and
a shorter one is knee-heavy, so moving between them makes the numbers
meaningless.
The setup worth building towards: front foot on a platform for more range, an SS
bar on your back, and a hand on the rack to stay steady. Hold the rack, do not
pull on it.
Purpose
excellent quad and glute builder with both feet planted for the whole set
nothing steps, so the working leg stays loaded from the first rep to the last
with no catching or repositioning in between
that makes it the easiest lunge here to load heavy and to progress honestly
Execution
Take a long stride and plant both feet, front foot flat and back heel raised.
Hold dumbbells at your sides or a bar on your back. Brace your trunk.
lower straight down until your back knee is just off the floor
keep your weight through the front heel and midfoot
pause briefly in the bottom where the front leg is most stretched
drive through the front foot to return to the top
finish all reps on one leg before switching
Set your stance length once and keep it. A longer stance is a glute movement and
a shorter one is knee-heavy, so moving between them makes the numbers
meaningless.
The setup worth building towards: front foot on a platform for more range, an SS
bar on your back, and a hand on the rack to stay steady. Hold the rack, do not
pull on it.