This exercise involves standing with one foot in front of the other and lowering the back knee towards the ground while keeping the front knee bent. The exercise is assisted by holding onto a stable object for balance. It primarily targets the quadriceps, glutes, and hamstrings.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the quadriceps, glutes, and hamstrings for overall leg strength and muscle development
- Improves balance and stability by working one leg at a time
- Allows for a greater range of motion compared to traditional squats
- Reduces strain on the lower back and knees by placing less weight on those areas
- Can be modified for different fitness levels by adjusting the amount of assistance provided
Execution Protocol
- Stand facing away from a bench or step, with one foot resting on the bench behind you and the other foot planted firmly on the ground in front of you.
- Lower your body down into a lunge position, bending both knees until your back knee is just above the ground.
- Use your front leg to push yourself back up to the starting position.
- Repeat for the desired number of reps, then switch legs and repeat on the other side.
- If needed, use a dumbbell or kettlebell held at your chest for added resistance.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Tertiary
Abs
Secondary