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Unified Falcon Strength · January’s Exercise Spotlight – The Lunge


According to the American Council on Exercise, lunges are one of the most effective lower-body exercises. They effectively strengthen your glutes and quadriceps and also engage your hamstrings.

Before taking on any lunge variations, learn to do a proper body-weight lunge first. Mastering proper form can provide optimal results and minimizes your risk of injuries.

The cues for the Lunge are:

  1. Engage your core and keep your back straight
  2. Step forward so that your knee is directly above your ankle as you descend
  3. Lower your hips until your front leg is at a 90 degree angle and your back knee is just above the ground
  4. Push hard off your front foot and come back to the starting position
  5. Alternate legs with each repetition

-FALCON STRENGTH