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Lunge


Description: The Lunge is a great exercise for the lower body. It can work different muscles depending on how it's done. If you stand more on the toes you will work your quadriceps. If you are standing more on your heels with your knees back you will work your glutes. Because it's unilateral, it works heavily on balance and stability. This forces you to use the inner thigh muscles and the muscles that stabilize the hips as well. A strong lower body is important for balance and generating power in your golf swing.

Summary:
  1. Start by standing straight with your chest out and shoulders back. Keep your feet together.
  2. Keeping your upper body stable, step forward and bend your front knee. Lunge down until your front thigh is parallel to the ground and your shin is leaning slightly forward. If you can't go down that far simply go down as far as you can.
  3. Next, push yourself back up off of that leg into a standing position with both legs returning straight.
  4. Begin by doing 3 sets of 8-10 repetitions on each leg. As you progress week to week and get stronger you can try to go up in repetitions or even add weight by holding dumbbells in your hands or a weighted bar over your shoulders. Step forward, hold for a second and then explode up back to the starting position.
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