Raised Front Lunge

The raised front lunge will help work both your quadriceps and buttock muscles. You can increase the exercise difficulty as you progress by also performing the lunge with small dumbbells - even performing both a front lunge and a bicep curl at the same time.

Raise a suitable step box around 8 - 14 inches off the floor, at a height to enable you to lunge safely onto the top of the box, without straining your quadricep muscles.
 

START
FINISH
place one foot firmly on the step box lower the rear knee down towards the floor

You may decide to take your foot off and lung back and forth onto the step box, or simply keep your foot on the box and lower down to work the quad / thigh muscles.

Having your front foot raised will increase the range of movement you can make, and as such increase the exercise difficulty.

Keeping your abdominal muscle contracted, and your back straight, lower yourself down towards the floor, to a point where your front thigh is parallel to the ground, holding in the lower phase for 1 – 2 seconds, prior to exhaling out and returning back to your starting position.

Aim to keep your back straight, repeating the movement for desired amount of reps, prior to changing legs over, and repeating on your other side.

If working at lunging on and off the box, this method is much harder, so you may decide to alternate the leg between repetitions.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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