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Bodyweight lunges

  • Watch, listen and learn
    Only do what you can
  • aim to do 10 reps in one go
  • aim to do 3 sets of 10
Let Jay - Gymates Qualified PT
safely guide you through this routine

Here is gymates how to guide:

Bodyweight lunges are a great lower body exercise that can be done almost anywhere without any equipment. Here’s a step-by-step guide on how to safely perform bodyweight lunges:

  1. Start by standing up straight with your feet hip-width apart and your arms by your sides.
  2. Take a big step forward with one foot, making sure that your knee doesn’t go past your toes when you lower yourself down.
  3. Lower your body by bending both knees until your back knee is about an inch from the floor. Your front knee should be at a 90-degree angle, and your back knee should be hovering just above the ground.
  4. Keep your upper body straight, and your core engaged throughout the movement. Don’t lean too far forward or backward.
  5. Push yourself back up by straightening your front leg and bringing your back foot forward to meet your front foot.
  6. Repeat the movement on the other side, stepping forward with the opposite foot.
  7. Start with a set of 10 reps on each side, and increase the number of reps as you get stronger.

Here are some additional tips to keep in mind:

  • Always warm up before exercising to prevent injury. A few minutes of light cardio and some dynamic stretching can help prepare your body for the workout.
  • Make sure you have enough space to move freely without bumping into anything.
  • If you’re a beginner, start with a shallow lunge and gradually increase your range of motion as you get more comfortable with the movement.
  • Keep your weight evenly distributed between both legs, and avoid putting too much pressure on your front knee.
  • If you have any knee or hip problems, consult with your doctor before attempting this exercise. You may need to modify the movement or avoid it altogether.
  • Listen to your body and don’t push yourself too hard. If you feel any pain or discomfort, stop immediately and seek medical advice if necessary.

Be safe
be positive
be inspired

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