Lunge
Primary Muscles worked: Quadriceps

Secondary Muscles worked: Hamstrings, Glutes

How to execute the lift: To execute the lunge, start by stepping with one foot forward from the standing position. This front foot should land at heel to toe with torso upright and knee, ankle, and hips in proper alignment. Next bend the front knee and flexing the hip of the forward leg and bringing the knee of the back leg towards and close to, but not touching, the ground. Next, drive back to the starting position by driving through the foot of the front leg. Continue repititions as neccesary making sure reps are of equal number for both feet.

Spotting the lift: To spot the lunge, stand beside the lifter, making sure that the lifter does not fall over as stability may be an issue. Also, ensure that the lifter is maintaining proper form throughout the lift. This means an upright torso, with knees, feet, and hips in proper alignment.

Pros: The lunge is an excellent lift for developing lower body control, power, and size. Also, no extra equipment is needed making it a very effective exercise to do anywhere.

Cons: This lift may be difficult for those individuals who have tight hip flexors which will cause individuals to lean forward during the lift.

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