ALTERNATING FORWARD LUNGE

The lunge is one of 7 fundamental movements of exercise. Perfecting lunge form without weight should be one of the first objectives of any health seeker. To perform a lunge, you take a wide step forward with one leg, pause in this split stance, lower the back knee to the ground directly below the head and the front knee bends to 90 degrees directly above the ankle. An alternating forward lunge is usually performed with weight in the hands (we used dumbbells, but you could also use a barbell over the back or a weight plate in your hands). Step forward into a right leg lunge, spring back to a standing position, then step forward into your left leg lunge and repeat for the given amount of repetitions. 

Place the bar behind the head on the trapezius muscles. Step to the side and lean on to that leg, keeping the other leg straight. Push off the loaded leg back to the starting position.
* Keep toes pointed forward
* Track knees behind toes
* Keep the unloaded leg straight

Place the bar behind the head on the trapezius muscles. Step to the side and lean on to that leg, keeping the other leg straight. Push off the loaded leg back to the starting position.

ALTERNATING REVERSE LUNGE

Begin with dumbbells at your side. Step backward into a 90-degree lunge at the knee, and then stand to the starting the position.
* Chest up and shoulders back
* 90-degree angle at the knees
* Track knees behind the toes

Begin with dumbbells at your side. Step backward into a 90-degree lunge at the knee, and then stand to the starting the position. * Chest up and shoulders back * 90-degree angle at the knees

The Lunge Pulse is a sure way to fire up your quads. Apply the basic principals of a lunge to start this movement: One knee is bent at ninety degrees in front of your body and the other is bent at ninety degrees underneath you, knee resting directly under the head. From this position, you simply lift the knee on the ground to about 6-12" off the ground and return it to the ground over and over for any given duration of time. You perform one leg entirely, and then the other.