Step 1: Keeping your body upright and your core tight, lift one foot off the floor and step forward. You should step far enough forward so that your thigh can become parallel with the floor and your back knee can touch the ground. Make sure the foot you are lunging with lands on the heel first.
Step 2: As you shift forward, keep your body upright, keeping the weight of your body in the center. Avoid driving your hips forward, which would cause you to lean too far forward.
Step 3: Once your heel touches the ground, lower the body until your leg is parallel with the ground. Your knee will bend, but ensure that you keep your back straight.
Step 4: After pausing for a split-second, explode directly up, pushing off the ground with your heel, straightening your leg slightly and activating your leg muscles as you jump in the air.
Step 5: While in the air, bring your opposite leg forward and push the leg that lunged back, immediately going into a lunge with the opposite leg while the other leg will be behind you with its knee on the ground.
Step 6: Land on your heel, bending your knee as you land to absorb impact and immediately go into another lunge. Explode up on each rep, switching your legs in the air during each rep. Repeat until the desired reps are reached.
Benefits:
The lunge is a tremendous way to build up strength and muscle in your entire leg and especially your quadriceps muscles.
The lunge is a great supplementary movement for your legs and when done properly can really target hard-to-hit muscles on your inner leg. It is also a great exercise for developing power in the quads and glutes, which can be beneficial for bringing up your squat.
This is a great exercise for beginners, but proper form is crucial to avoid knee, ankle and leg injuries. Never let the knee drift past your toes on the lunge portion of the lift, and don’t let your upper body drift too far forward during the lunge. Taking a proper step – where your leg is parallel to the floor at the end of the movement – will ensure proper technique.
Keeping your foot straight ahead will also ensure maximum benefits.
Plyo Lunges are a great conditioning movement, allowing you to build explosive power in your legs. They can be quite taxing, so be prepared. By alternating legs between reps, you add another notch of difficulty to the exercise.
Step 1: Stand behind the bar with your feet inside shoulder-width (how close together depends on your preference), with your toes slightly pointing out. The bar should be in front of your shins, but not touching them at this point, with the balls of your feet under the bar. Step 2: Squat down to the bar, firmly grasping the bar just outside...
Step 1: Place a Plyo Box about six inches in front of you and pick up a pair of dumbbells. Wrap your thumbs around the dumbbell tightly and make sure your palms are facing your body. Stand with your feet about shoulder-width apart with your arms by your sides. Your back and core should be tightened. Step 2: Shift your hips back and then...
Step 1: Keeping your body upright and your core tight, lift one foot off the floor and step forward. You should step far enough forward so that your thigh can become parallel with the floor. Keep your body upright, keeping the weight of your body in the center. Avoid driving your hips forward, which would cause you to lean too far forward. ...
Step 1: Grab dumbbells with palms facing you and thumbs wrapped tightly around dumbbell (you can also attach ankle weights if you want). Stand up and keep dumbbells by your side. Step 2: Keeping your body upright and your core tight, lift one foot off the floor and step forward. You should step far enough forward so that your thigh can...
Step 1: The bar should be at chest level before stepping under it. Step under the bar so that it is positioned under your shoulder. With your arms in line with your shoulders and your elbows pointing forward grasp the bar with the palms facing up, resting the bar in your index, middle and ring fingers. Your hands should be shoulder-width apart and...
Step 1:After loading weights, stand over a barbell with balls of your feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with an overhand grip and slightly wider than shoulder-width. Your back should be arched tightly with your arms straight and your chest up. Step 2:Pushing from the toes and...
Step 1:After loading weights, stand over a barbell with balls of your feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with a wide overhand grip. Your back should be arched tightly with your arms straight and your chest up. Step 2:Pushing from the toes and then transitioning to your mid-...
Step 1: Take a shoulder-width stance with your toes pointed slightly out. With both hands, grab bars on power rack or squat stands around hip level or slightly higher. These will only be used to keep you balanced. Step 2: Keeping your hips and waist straight, and keeping your core and back tight, bend your knees, pushing your knees...
Step 1: Sit on Leg Curl machine with your back firmly against back support. Place back of lower leg above padded lever. Your legs will be very slightly bent and about shoulder-width apart. Step 2: Grasp the handles on each side, keeping your back tight and your upper back firmly pressed into the support. Step 3: With a controlled...
Step 1: Sit on Leg Extension machine with your back firmly against back support. Place front of lower legs under padded lever. Your feet should be around shoulder-width apart or slightly closer. Step 2: Grasp the handles on each side, and slightly arch your back, keeping your back tight and your upper back firmly pressed into the support....
If you are not directed to the Trainer click HERE [1]
Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/15FO9ESkrBo
[3] http://www.youtube.com/embed/rTUI32E5vX8
[4] http://www.youtube.com/embed/x_flJZiNTo0
[5] http://www.youtube.com/embed/LEswE6AMqNQ
[6] http://musclepharm.com/exercise/coventional-deadlifts
[7] http://musclepharm.com/exercise/weighted-box-jump
[8] http://musclepharm.com/exercise/extreme-quad-stretch
[9] http://musclepharm.com/exercise/weighted-balance-lunge
[10] http://musclepharm.com/exercise/front-squat
[11] http://musclepharm.com/exercise/clean-and-press
[12] http://musclepharm.com/exercise/snatch
[13] http://musclepharm.com/exercise/sissy-squats
[14] http://musclepharm.com/exercise/seated-hamstring-curls
[15] http://musclepharm.com/exercise/leg-extension
