…continued – Legs
Lunges are an awesome movement for hamstrings. You always know the next day after you have done lunges. The primary muscles involved are the hamstrings, glutes, quads, and lower back. Secondary muscles used – just about every muscle in the body.
Lunges are done one leg at a time in an alternating fashion. Position the bar on your back exactly as if you were doing squats. Take the bar off the rack and step back far enough to allow room in front of you for a giant step forward. Standing with feet as wide as the would be if you were just standing normal. With your left foot take a step forward and slowly go into a lunge position. Keep your back straight during the entire movement. Lunge until your quad is slightly lower than parallel to the floor. Next, drive up and back until you are in the standing position again. Repeat the same movement with your right leg. Alternate between each leg for the desired number of reps – 4 to 6.
It’s more effective to lunge onto a platform or block that’s about 4 to 6 inches high. This dramatically adds to the intensity by providing a greater stretch and increased range of motion.