Weighted Lunge Video Guide

Weighted Lunge Instructions

Starting Position:

1. Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides, or a barbell /cable across your upper back.

2. Keep your chest up, shoulders back, and core engaged.

3. Position your feet together and look straight ahead.

Execution:

1. Take a step forward with one leg, lowering your hips to bring your back knee toward the floor.

2. As you lower, ensure your front knee stays aligned over your ankle and doesn't extend past your toes.

3. Lower your back knee until it is just above the ground and your front thigh is parallel to the floor. Both knees should form approximately 90-degree angles.

4. Pause briefly at the bottom of the movement.

5. Push through the heel of your front foot to return to the starting position, bringing your back leg forward.

6. Repeat the movement on the opposite leg, alternating legs for each repetition.

Breathing:

• Inhale as you step forward and lower into the lunge.
• Exhale as you push through your front heel to return to the starting position.

Tips:

• Maintain a straight posture with your chest up and core engaged throughout the exercise.
• Focus on controlled movements to avoid using momentum.
• Ensure your front knee stays aligned with your toes and doesn’t cave inward during the movement.
• Start with lighter weights to perfect your form before progressing to heavier loads.