rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
39 lines
1.2 KiB
Markdown
39 lines
1.2 KiB
Markdown
# Lunge
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The split-stance squat — drop the back knee toward the floor, then drive
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back up through the front heel. Bodyweight first, dumbbells in hand later.
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- **Category:** Main circuit
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- **Type:** Split-stance squat (bodyweight or dumbbells)
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- **Targets:** Quadriceps, glutes, balance
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- **Prescription:** 3 × 8–10 per side
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## Setup
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Take a long step so both knees can bend to 90° — front shin vertical,
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back heel up. Hips square to the front, hands at your sides or on hips.
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## Execution
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1. Lower straight down until the back knee hovers just above the floor.
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2. The front knee stays over the mid-foot, torso upright.
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3. Drive through the front heel to come back up. Finish the set, then
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switch sides.
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## Cues
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- Down like an elevator, not forward like a slide.
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- Front heel carries the work; the back leg balances.
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- Squeeze the front glute to stand up.
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## Common Mistakes
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- Stance too short — the front knee shoots past the toes.
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- Torso pitching forward on the way up.
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- Pushing off the back foot instead of the front heel.
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## Progression
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Hold a dumbbell in each hand; step backward into each rep (reverse lunge)
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or elevate the back foot for a split squat.
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