Around-the-World Lunge

How to: Around-the-World Lunge

Primary Muscles Used:Upper Legs, Glutes, Quads, Hamstrings

Exercise Families:Lunge

Trainer:Kelsey Wells

1. Plant both feet on the floor shoulder-width apart. This is your starting position.
2. Inhale. Carefully take a big step forwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
3. Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position.
4. Inhale. Keeping your right foot on the floor, release your left foot and take a big step to your left. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.
5. Exhale. Extend your left knee and transfer your weight onto your right foot. Step your left foot inwards to return to the starting position.
6. Inhale. Carefully take a big step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
7. Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position.
8. Inhale. Carefully take a big step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
9. Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.
10. Inhale. Keeping your left foot on the floor, release your right foot and take a big step to your right. As you plant your foot on the floor, bend your right knee, ensuring that your left leg remains straight.
11. Exhale. Extend your right knee and transfer your weight onto your left foot. Step your right foot inwards to return to the starting position.
12. Inhale. Carefully take a big step forwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
13. Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot backward to return to the starting position. Continue cycling through each of these lunge movements for the specified number of repetitions. Each lunge is equivalent to one repetition.