Lower Body Workout: Lunges Using Tubing

Video Transcript

"We're going to work today with perfecting a lunge, with tubing, so, as always, you've got your form down, which is your basic lunge without any resistance, and if you're ready to step it up, to the next level, we'll add in some resistance here with the elastic tubing. Everybody can use one of these, it's variable resistance, depending on the color, will depend on the thickness and the amount of resistance you're going to get. Lunge is just basically a one legged squat. Everybody's distance is going to vary, depending on the length of their levers. You want to take your feet apart and make sure you've got your knee stacked, with your ankle, behind the toe, just like any lower body movement. Then, what we can do, is anchor this right underneath. It's going to be in the arch of your shoe, I don't want to say foot because you shouldn't be able to feel it. Then we're going to put our weight in the front heel. Misnomer about lunges, we think our workload's in the back, it's actually going to be in the back of the front leg, workload and the glute and then everything else is going to fire up. Big inhale down and then exhale up, inhale down and exhale up. Noting that I'm going straight down, straight up, leaving the chest tall. Inhale, exhale pushing with the weight in the heel. If you force yourself to push your weight, in the heel, then as you're automatically anatomically going to keep your knee, behind your toe. You want to work in the twelve to fifteen rep range, depending on, again, the thickness of the tubing. You may fatigue earlier, if you have a thicker tube with more resistance."