Lunge triplet

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Technique

1. Stand upright with your feet hip-width apart.
2. Step forward into a Forward lunge, bending both knees until your front thigh approaches parallel to the ground. Push through the front foot to return to standing, then step forward with the other leg.
3. Step one leg backward into a Reverse lunge, lowering your back knee toward the floor. Drive through the front foot to stand back up, then step back with the other leg.
4. Step diagonally into a Curtsy lunge, crossing slightly behind your standing leg as you lower your hips, then switch sides.
5. Going through each lunge with each leg counts as one repetition.

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Form tips

• Keep your torso upright and your chest open during each lunge.
• Track the front knee in line with your toes to maintain good alignment.
• Move smoothly from one lunge to the next while maintaining balance and control.

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Muscles

Individual muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Flexor digitorum brevis
• Flexor digitorum longus
• Flexor hallucis longus
• Flexor hallucis brevis

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Equipment

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Appears in

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Regressions

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