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
1.2 KiB
1.2 KiB
Lunge
The split-stance squat — drop the back knee toward the floor, then drive back up through the front heel. Bodyweight first, dumbbells in hand later.
- Category: Main circuit
- Type: Split-stance squat (bodyweight or dumbbells)
- Targets: Quadriceps, glutes, balance
- Prescription: 3 × 8–10 per side
Setup
Take a long step so both knees can bend to 90° — front shin vertical, back heel up. Hips square to the front, hands at your sides or on hips.
Execution
- Lower straight down until the back knee hovers just above the floor.
- The front knee stays over the mid-foot, torso upright.
- Drive through the front heel to come back up. Finish the set, then switch sides.
Cues
- Down like an elevator, not forward like a slide.
- Front heel carries the work; the back leg balances.
- Squeeze the front glute to stand up.
Common Mistakes
- Stance too short — the front knee shoots past the toes.
- Torso pitching forward on the way up.
- Pushing off the back foot instead of the front heel.
Progression
Hold a dumbbell in each hand; step backward into each rep (reverse lunge) or elevate the back foot for a split squat.