Legs that DEMAND a Second Look with Shay Green: Stationary Lunges

My legs have always been my trouble area. I have struggled with getting the definition that I want to really turn heads. Good thing summer bodies are made in the winter!  That totally gives me (and you, if you have the same challenges) some time to really try some new things that will hopefully yield different results.  For women in particular, estrogen causes more of our fat to be stored in our hips, thighs and buttocks.  Buzz kill, right?   In order to really attack the issue head on the focus first needs to be on creating an atmosphere for clean eating and follow a battle plan to strength train your legs.  Luckily for us, Shay has us covered for the next month as she highlights some of her favorite ways to get those legs that DEMAND a second look!

 

Stationary Lunge

Let’s be realistic.  Our legs are pretty important.  They transport us everywhere we need to go. So it goes without saying that training the large muscle groups of the legs is essential.  One of my favorite leg exercises that tones the quadriceps, hamstrings and glutes is the lunge.

To perform a correct lunge, keep your upper body straight with your shoulders back, and relaxed. Chin up (pick a point to stare at in front of you so you don't keep looking down) and chest lifted.

ALWAYS ENGAGE YOUR CORE

1.     Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, and does not protrude over the ankle

2.     Make sure your other knee in the back doesn't touch the floor.

3.     Keep the weight in your heels as you push back up to the starting position.

If you are a beginner, don’t lunge as deep and reduce your range of motion.  If you are more advanced add weight using either dumbbells or a weighted bar. My recommendation is 3 sets of 15 repetitions for each leg.  

What are some of your favorite ways to strength train your legs? Do you have legs that DEMAND attention?! Next week we will be highlighting some more of Shay's favorite leg moves!