How to do Lunge Workouts for Weightlifting & Bodybuilding

Video Transcript

" I’m Kirk Watt on behalf of expertvillage.com. In this clip, we’re going to be doing the stationary alternating lunge. It’s a more advanced exercise for the legs, so definitely make sure that you’ve been training for a little bit before you give this a shot. You’re going to basically find a nice open place in the gym, grab your dumbbells. You don’t need to be too heavy. Make sure you understand it first before you get the weights up too high. Again, make sure you have a nice open place in the gym first. You’re going to stand in place, keep your feet about shoulder width apart. Starting with your left leg first, you’re going to step forward. Nice long step, bending that front knee, putting the pressure on the heel, and then pressing back to the place you came from. Alternating to right leg, pressure on the heel, pressing back to the place you came from each time. You’re doing the same movement, alternating the legs; that’s the only difference that you’re doing. You notice when he steps down, he presses into the heel, you can see that quadriceps fire really good. You’re going to get a great exercise out of this. Watch your balance. Again, very important to watch the balance; it’s easy to lose your balance in this exercise. When you have the dumbbells in your hands, you’ll notice it will pull you from side to side so just take your time, put good pressure in there. Notice he’s kind of pausing at the bottom just for a brief second and then firing back. Do about 10 repetitions each leg. Do 2 more each. That’s one. Very good, nice and smooth. This is 2, one more with the left. Great job. That is the stationary alternating lunge. If you’d like any more information on that exercise, you can go to visionfit.com. "