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Lunge Matrix

  • Beginner
  • Body weight
  • Hamstrings · Quadriceps · Hip Adductors · Glutes

Setup instructions

1) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.

Note: You'll be doing 2 forward lunges, 2 side lunges and 2 reverse lunges.

Perform instructions

1) Take a step forward with your right leg - let the heel touch the ground first. Bend both knees so your right knee is at a 90 degree angle and your left is parallel to the ground. The right knee shouldn’t track over the toe and the left should be hovering above the ground.

2) Press into your right heel and drive back to the starting position.

3) Repeat on the other side.

(Side Lunges)

4) Bend your right knee and step out with the left - you should feel the stretch in your inner thigh.

5) Pause for a second at the bottom.

6) Push up from your right heel and return to the starting position.

7) Repeat on the other side.

(Reverse Lunges)

8) Take a step backward with your left leg - let the balls of your feet touch the ground first. Bend both knees so your right knee is at a 90 degree angle and your left is parallel to the ground. The right knee shouldn’t track over the toe and the left should be hovering above the ground.

9) Press into your right heel and drive back to the starting position.

10) Repeat on the other side.

Anatomy