Technique
- Stand up and hold small weights at shoulder height.
- Step forward into a lunge while simultaneously pressing the weights overhead.
- Lower yourself until both knees are bent at a 90-degree angle, then push back up to standing.
- Return the weights to shoulder height as you bring your front foot back to the starting position.
- Repeat the lunge on the opposite side.
Form tips
- Maintain an upright torso throughout the movement.
- Ensure your front knee is aligned with your toes when stepping forward.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
- Back
- Serratus anterior
- Shoulders
- Triceps
Secondary
- Hip adductors
- Pelvis
- Chest
- Forearms
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Lower trapezius
- Serratus anterior
- Anterior deltoid
- Middle deltoid
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Other disciplines
Joint movements
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