Challenge of The Week: Pendulum Lunge

Photo credit: project Neon

Pendulum Lunge is a dynamic lunge that will tone your lower body and core! 


Lunges are pretty simple, but if you want to switch things up, give this move a try.

The pendulum lunge is a variation of a basic lunge, done to help slim-down your lower body. It's a dynamic lunge that will tone your lower body and core. Pendulum lunge get its name from the back and forth, repeated motion of  consecutive performing lunges in place with alternating leg movements. 

Add biceps or hammer curl the to pendulum lunge to really amp up your intensity! this way, you have a full-body workout that doesn't take up a lot of space.

Muscles Worked:

Calves, Gluteals, Hamstrings, Quadriceps

Level: Advanced 
Type: Resistance Exercise 
Equipment: None

How To Do The  Pendulum Lunge

• Stand with your feet just under shoulder-width distance apart and arms at your sides.

• Step/lunge forward with your right leg, landing on your heel and bending your right knee and left leg to 90-degrees angle nearly touching the floor.Your lower leg should be parallel to the ground.

• Ensure to keep your right knee aligned with your right ankle, don't go too far. Push- off the floor with your right leg to return to the starting position then immediately step/lunge backwards with your right foot and lower into a reverse lunge to complete 1 rep. 

•  Do 10 reps then switch to the left legs and repeat.

Tips:

1. Keep your Chest Up.
2. During the lunges on same leg (front and back), keep your front knee directly over your toe.
3. Make sure to step out wide enough on the backward lunge so you get a proper lunge.
4. For some added strength training, hold your "kicking" leg up for a few seconds and squeeze your quadriceps muscle!

 Have fun!!!

Watch video demonstration.. Click here and here