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 LEG DAY   EXERCISES  

To STRENGTHEN Knees!

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?

1

ISOMETRIC LUNGE 

Targets: Legs, glutes,  hamstrings, quads, calves,  low back and core. Forces your core to work  to maintain balance.

2

SPLIT  SQUAT

Targets: Legs, glutes,  quads, hamstrings, hip  flexors, calves, adductors  and core.

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. 

TRY THIS  35-MINUTE LEG DAY  STRENGTH + MOBILITY WORKOUT  AT HOME

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