Side lunge with bicep curl

STRENGTH

Preparation:

  1. Maintain good posture throughout the exercise with shoulder blades and down, good stability through the belly, and neutral spine angles.
  2. Tighten the belly by drawing the belly button in towards the spine and perform pelvic floor contractions by tightening the muscles commonly used to stop the flow of urine.

 

How to Do:

  1. While maintaining total body alignment, step sideways descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.
  2. Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge.
  3. In the deepest part of the lunge, perform a bicep curl and lower the weight slowly.
  4. Use your hip and thigh muscles to push yourself up and back to the starting position.

 

Progressions: 1- inertia progression: for dumbbells, to cable, to tubing 2- Stable to Unstable: shoes on to shoes off to lunging onto an unstable surface (i.e. core-board, Airex pad etc.).

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