This exercise involves standing with one foot forward and the other foot back, then lowering the back knee towards the ground while keeping the front foot flat on the ground. It is a challenging lower body exercise that targets the quads, glutes, and hamstrings.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the core muscles
- Improves hip mobility and flexibility
- Works the triceps and shoulder muscles
- Increases stability and balance
- Can be modified for different fitness levels
- Engages the glutes and hamstrings
- Helps to improve posture
- Can be done anywhere without equipment
How to perform
- Stand with your feet shoulder-width apart and your arms at your sides.
- Take a large step forward with your right foot and lower your body into a lunge position.
- As you lower your body, twist your torso to the right and bring your left elbow to your right knee.
- Push off your right foot and return to the starting position.
- Repeat on the other side, taking a large step forward with your left foot and twisting your torso to the left.
- Continue alternating sides for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Adductors
Primary
Abductors
Primary
Calves
Secondary
Abs
Secondary