intermediate
Bodyweight Walking Lunge
Zancada Caminando
beginnerbody onlyLungecompound
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
quadricepscalvesgluteshamstrings
Instructions
- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.
Instrucciones(ES)
- Comienza de pie con los pies separados al ancho de hombros y las manos en las caderas.
- Da un paso adelante con una pierna, flexionando las rodillas para bajar las caderas. Desciende hasta que la rodilla trasera casi toque el suelo. Mantén la postura erguida y la rodilla delantera sobre el pie.
- Empuja a través del talón del pie delantero y extiende ambas rodillas para levantarte.
- Da un paso adelante con el pie trasero, repitiendo la zancada con la pierna opuesta.
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