Forward Lunge and Biceps Curl


The goal of this exercise is to challenge muscular endurance and strength in the gluteals, quadriceps, hamstrings, calves and biceps, as well as core stabilization, foot and ankle stabilization and dynamic balance.

Contact Points:

Tip a Body Bar on end and hold it on one side of the body (perform the bicep curl at the same time) to make the exercise easier. Raise the front heel during the lunge to make it more challenging.

Visual Affect:

Focus the gaze directly ahead for less balance challenge. Turn the head and look over one shoulder at a time for more balance challenge.

External Stimulus:

Using two Balance Trainers, lunge from one dome to the other for more balance challenge.

Movement:

Reduce the depth of the lunge for less challenge. Add a deeper lunge for more balance challenge.

Set Up and Alignment:

Stand on the floor facing the dome, with the feet approximately 24 inches from the edge of the platform. Place your feet hip width apart with your toes pointing straight ahead. Hold a dumbbell in each hand.

Execution:

Step forward with one leg and center that foot on the top of the dome while flexing both knees approximately 90 degrees or less. Align the front knee directly over or slightly behind the ankle. Allow the heel of the rear foot to lift, so that the ball of the foot is in contact with the floor. Simultaneously, flex the elbows and raise the dumbbells up toward the shoulders. Pause at the end of these movements. Then, return to the starting position by pushing off the dome with the front leg and lowering the dumbbells. Perform 8 to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals. Perform the exercise on both sides of the body.

Safety Tips:

While lunging, maintain a stable stance with the shoulders aligned over the hips and the pelvis level. Step in and out of the lunge with control and avoid momentum. Contract, or brace, the abdominal muscles to help stabilize the trunk. Keep the head level, eyes looking forward and don’t allow the front knee to travel beyond the ankle. Stabilize the biceps curl by retracting the scapulae and “fixing” the upper arms with the elbows near the rib cage.


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