The front lunge is a lower body strength exercise that targets your thighs and gluteus muscles. It is also called a split squat because you are squatting with one leg and using the back leg for balance. You can increase the challenge of the front lunge exercise by lunging onto a box.
Function
The front lunge exercise targets your quadriceps, the muscles on the front of your thighs, your hamstrings, the muscles on the back of your thighs, and your glutes, the muscles in your buttocks. It is a unilateral exercise -- you work each leg independently. The front leg is the working leg and the back leg is the balance leg. By stepping up onto a box when you do the front lunge, you increase the intensity of the exercise.
The Lunge
To perform a front lunge on a box, step onto the box with your right foot. Make sure your foot is fully on the surface of the box. Step back with your left foot and raise up on the ball of your foot. Bend both knees, lowering your body toward the floor. Press through your right foot and propel yourself into a standing position on top of the box. Step off the box and repeat, stepping forward with your left foot.
The Box
You can use a jump box, aerobic step or other sturdy box or step for this exercise. Make sure the box won't slide or move when you step on it. Also, the top surface of the box should be non-slip, so your feet don't slide around on it. The taller the box is, the more challenging the movement. However, don't use a box that is so high that your knee is significantly higher than your hips when you first place your foot on the box.
Variations
For an easier variation of this exercise, don't step up onto the box. Place your foot on the box, dip down into a lunge and press back up, straightening your legs. Keep both feet planted throughout the movement. Hold dumbbells to make the exercise more challenging. You can also perform the front lunge to box exercise on an unstable surface, such as a balance disc. Although not as tall as a jump box, the unstable surface increases the challenge of the movement.
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