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Position body behind bar. Squat down and grasp bar (alternating grip), with feet approximately shoulder width apart and arms outside the knees. Keep toes pointed forward or slightly out. Stand in good body alignment (abs tight, chest up, back straight (slight arch). Keep bar close to legs. Breathe in and hold. In a controlled motion, raise body by bending knees and hips, while keeping a slight arch in the back. Keep knees in line with toes; avoid turning knees in or out. Keeping feet flat on the floor, continue raising body up until it reaches a fully erect position without compromising form (back arched, abs tight, chest up). Keep elbows straight throughout entire exercise. Hold breath past sticking point then exhale. While maintaining controlled motion, return to starting position. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:
Ball Leg LungeBall LungeBall Wall SquatBand LungeBand Lying Leg ExtensionBand SquatBand Standing Leg ExtensionBarbell Bulgarian Split SquatBarbell Lateral LungeDumbbell 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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