Fitness Training Exercises

Strength Training - Quadriceps
Forward lunge (Free Weights)

Equipment Required:

Dumbbells or Barbell

Starting Position:

Stand with feet together and hold a barbell on each shoulder at the base of the neck or hold dumbbells in hands with arms extended down at sides.
Keep back straight, chest erect and head up.

Actions To Execute Exercise:

Step forward (lunge) with one leg so that the knee of the lunging leg Is directly over the heel and the lower part of that leg Is perpendicular to the floor.
The back leg should be straight with the heel up.
Push-off with the lunging leg and return to the starting position

Breathing Technique

Inhale while lunging forward; exhale while returning to starting position.
Avoid holding your breath.

Variations On This Exercise

When lunging forward with the right leg and bending it to 90 degrees, simultaneously bend the left knee 90 degrees so that the knee nearly touches the floor.
Lunge forward with the right leg and instead of pushing off and returning to the starting position, extend the right leg then repeat with feet in a stationary position.
Step forward into a stepping block for increased range of motion and improved balance.

What The Exercise Does:

Do not allow the knee to overshoot the foot. Keep knees directly over the heels.
This exercise may be contraindicated for individuals with back, hip or knee problems, arthritis, high blood pressure or during pregnancy.

Precautions / Contraindications

Keep the back straight, chest erect, head up, and focus forward.

Fitness Training Tips:

Keep knees and hips facing forward.