Lunge - Decline Rear Power
Recommendations: 2-3 Sets, 10-15 Reps, 50 Wght
Intermediate Quads Glutes Hamstrings Calves Strength Barbell Decline Bench Push Compound Gym
Purpose: This exercise tones and shapes the quads.
Benefits: It is a good exercise to tone and shape the thigh.
Stand with a barbell behind your neck, feet shoulder-width apart, knees slightly bent. Step backward with the right foot and place it in the middle of a decline bench. This is the starting position. Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your left thigh is parallel to the ground and being sure that your left knee does not reach out past your toes. Your right knee approaches, but does not touch, the floor. Inhale during this part of the movement. While exhaling, return to the standing, starting position without locking the front knee. Repeat for the recommended number of repetitions. Stand with a barbell behind your neck, feet shoulder-width apart, knees slightly bent. Step backward with the left foot and place it in the middle of a decline bench. This is the starting position. Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your right thigh is parallel to the ground and being sure that your right knee does not reach out past your toes. Your left knee approaches, but does not touch, the floor. Inhale during this part of the movement. While exhaling, return to the standing, starting position without locking the front knee. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Stand upright with a barbell behind your neck.
Stand with a barbell behind your neck, feet shoulder-width apart, knees slightly bent with a decline bench behind you. This is the starting position.
Step 2
Step backward with your right foot onto the decline bench. Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your left thigh is parallel to the ground and being sure that your left knee does not reach out past your toes. Your right knee approaches, but does not touch, the floor. Inhale during this part of the movement.
Step 3
Return to the standing position.
Return to the standing position with a barbell behind your neck, feet shoulder-width apart, knees slightly bent.
Step 4
Step backward with your left foot onto the decline bench. Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your right thigh is parallel to the ground ? being sure that your right knee does not reach out past your toes. Your left knee approaches, but does not touch, the floor. Inhale during this part of the movement.
Step 5
While exhaling, return to the standing, starting position.
Return to the standing, starting position. Exhale during this movement. The barbell is behind your neck, feet shoulder-width apart, knees slightly bent.