Time for a lunge break
If you don't wanna be that guy (or gal) in the gym with a hyper-developed torso and toothpick legs, take a break. A lunge break. This fundamental movement — when performed properly — will work all of the major muscles in your lower body and improve balance.
Here's how you get started:
Stand at attention — or what yoga folks call "mountain pose." (You can hold a dumbbell in each hand or start without weights.)
Take a medium-length step forward with your right leg.
Your back is straight, your abdominal muscles are tight, and if you're holding weights, your grip is relaxed.
As your foot lands, make sure you bear weight on your heel, keep your toes pointed forward, and don’t allow your knee to extend past your toes.
Then, push off your front heel, step back to the starting position, and repeat with the left leg.
Alternate until you have completed a set of 5 to 10 lunges per leg.
Lunge to Go
A dynamic version of the lunge menu involves taking a walk, as in a “walking lunge.”
This variation begins in the same manner as the traditional lunge above but once you've completed that first right leg lunge, instead of returning to the upright position, you immediately step forward with your left foot into another lunge.
The idea is to literally "walk" across the floor, doing lunges. Of course, your back remains straight, abs braced, relaxed grip on dumbbells, toes pointed, and knees directly over the toes.
Choose a course that allows you to make an equal number of lunges in one direction and then turn around to repeat that number back to where you started.
Click here for an idea of what walking lunges look like in real time.
Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.
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