1. Static Lunge
Why it works: “The static lunge may be your starting point of developing the movement pattern, but it still places huge stress on your hamstrings, glutes, and quads due to its strong eccentric contraction of your muscles,” King says. Working on the eccentric (lowering) phase of this exercise is super-important because you want to recruit as many muscle fibers—required for performance and muscle development—as possible. What’s more, the static lunge will challenge your balance (since all of your weight is loaded through your forward leg) and your hip flexibility (which will determine how deep you can settle into the lunge).
How to do it: Take a split stance so when you lower yourself into the lunge, both knees are bent at 90°. If your right leg is forward, place most of the load through this foot, aiming to keep it firm and flat against the floor at all times. Your trailing left leg should be used to support and balance you as you drive upwards through the heel of your right (forward) leg. Make sure you stay on the balls of your feet as your left (trailing) leg comes back up.
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