Bodyweight Walking Lunge

طريقة الأداء

1. 01Begin standing with your feet shoulder width apart and your hands on your hips.
2. 02Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
3. 03Drive through the heel of your lead foot and extend both knees to raise yourself back up.
4. 04Step forward with your rear foot, repeating the lunge on the opposite leg.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.