4
4
LEG DAY
EXERCISES
LEG DAY
EXERCISES
To STRENGTHEN Knees!
4 Exercises
If lunges are painful or uncomfortable, you likely need to strengthen the muscles around your knee joint - quads (thighs), glutes (butt), VMO (muscle above your knee).
Why are lunges uncomfortable?
Lunge Pain-Free
1
ISOMETRIC LUNGE
Targets:
Legs, glutes,
hamstrings, quads, calves,
low back and core.
Forces your core to work
to maintain balance.
2
Targets:
Legs, glutes,
quads, hamstrings, hip
flexors, calves, adductors
and core.
SPLIT
SQUAT
3
LUNGE to COSSACK
SQUAT
Targets:
Legs, glutes,
quads, hamstrings, hip
adductors, knee + ankle
joints, back and core.
4
LUNGE +
HIGH
KNEES
Targets:
Legs, glutes,
quads, hamstrings, hip
flexors, calves and core.
Screenshot
Workout
1. Lunge Hold
2. Split Squat
3. Lunge to Cossack Squat
4. Reverse Lunge + High Knees
DO IT:
40 seconds work, 20 seconds rest.
Repeat x2 sets.
Leg Day
TRY THIS
35-MINUTE
LEG DAY
STRENGTH + MOBILITY WORKOUT
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Strength + Mobility
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