Leg Press Lunges
This time, we are working through our leg press lunges without supports!
You might feel slightly less stable at first, and that’s okay. You’ll get more stable over time. You can dial back your range of motion and build up from there.
Lunges engage the entire lower body, but the strength of this movement will come primarily from our quads and glutes. You should really feel these muscles engaging when you press up and out of your lunge.
Standards
LEVEL 1: 1 Set of 15 (Both Sides)
LEVEL 2: 2 Sets of 20 (Both Sides)
LEVEL 3: 2 Sets of 25 (Both Sides)
Do 2-3 Sets of as many as you safely can.
Once you can meet or exceed the sets and reps of Level 3 with good form, you are ready to move on to a harder variation.
Form Cues
Avoid working through pain on this exercise (and others in the routine). Use assistance in the ranges where you feel pain until you’re able to do them pain-free. Feeling effort is okay.
Try to keep your heels down throughout this movement. If your heels want to lift up anyway, that’s okay! Doing some calf stretches will help make this easier with time.
It can be helpful for alignment to imagine your knee going over your second toe during the lunge.
Try to keep your back neutral throughout the exercise.
Try to keep your standing leg nearly straight, with a very slight bend at the knee.
Film yourself and watch back between sets!
Tutorial
Stand approximately 1 Foot from a raised surface.
Slowly lunge forward until your hamstring touches your calf. Your torso should remain neutral and upright.
Pause for 1 Second.
Press down through your foot to slowly return to start.
Repeat 2-4.
Progression & Regression
To make this exercise harder: A lower platform will make this exercise harder.
To make this exercise easier: A higher platform will make this exercise easier! You can also not go all the way down. Increase depth over time!