Lunge - Plate Rear Static
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Beginner Quads Glutes Hamstrings Calves Strength Plate 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 plate held tight to your chest, feet shoulder-width apart, knees slightly bent. Step backward with the right foot. 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 - 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 plate held tight to your chest, feet shoulder-width apart, knees slightly bent. Step backward with the left foot. 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 - 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 plate held tight to your chest, both feet flat on the floor.
Stand with a plate held tight to your chest, feet shoulder-width apart, knees slightly bent. This is the starting position.
Step 2
Step back with your right foot keeping both knees straight.
Step back with your right foot. Your right knee is straight and your left foot is flat on the floor with the left knee straight.
Step 3
Bend your knees, keeping your left shin perpendicular to the floor and your right knee almost touching the floor.
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 - 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 4
Return to the standing position with right leg back. Repeat as required.
Return to the standing position with a plate held tight to your chest, feet shoulder-width apart, knees slightly bent and the right foot back. Repeat steps 2 and 3 as required.
Step 5
Stand upright with a plate held tight to your chest, both feet flat on the floor.
Stand with a plate held tight to your chest, feet shoulder-width apart, knees slightly bent. This is the starting position.
Step 6
Step back with your left foot keeping both knees straight.
Step back with your left foot. Your left knee is straight and your right foot is flat on the floor with the right knee straight.
Step 7
Bend your knees, keeping your right shin perpendicular to the floor and your left knee almost touching the floor.
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 8
While exhaling, return to the standing position without locking the right knee. Repeat as required.
Return to the standing position without locking the right knee. The left foot is still behind and both knees are straight. Exhale during this movement. Repeat as required.
Step 9
Stand upright with a plate held tight to your chest, both feet flat on the floor.
Stand with a plate held tight to your chest, feet shoulder-width apart, knees slightly bent. This is the starting position.