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Primary Muscle Group: Upper legs
Muscle Groups Worked in This Exercise: Quadriceps femoris: which includes rectus femoris, vastus medialis, vastus lateralis and vastus intermedius
Preparation: Attach one end of the band to a sturdy object at floor level. Secure the other end. Attach the loose end to an ankle strap and place around your starting leg. Stand on one leg and flex your starting leg at the hip so your thigh is at 45 degrees. Tighten your abs.
Breathing: Breathe out as you extend your leg, breathe in as you return to start position.
Execution: Extend your leg at the knee while keeping your upper thigh still, straightening your leg out in front of you. Pause and slowly bend your knee again to start position. After completing all reps, switch legs and repeat.
Comments: Keep your hips stable during the range of motion. If you need more of a challenge, move further from the anchor point; for less of a challenge, step closer.
Here are a few suggested alternative exercises:
Ball Leg LungeBall LungeBall Wall SquatBand LungeBand Lying Leg ExtensionBand SquatBarbell Bulgarian Split SquatBarbell Lateral LungeDead LiftDumbbell Dead LiftDumbbell Hack SquatDumbbell Lateral LungeDumbbell LungeDumbbell Lunge CrossoverDumbbell Lunge WalkingDumbbell SquatDumbbell Sumo SquatFront SquatHack Front SquatHack SquatLeg Press - MachineLunge - BarbellLunge - Smith MachineLunge BackwardLunge CrossoverLunge DiagonalLunge ForwardSquat - Barbell
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