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Lunges | Stationary, Walking, Smith Machine

With lunges, heavy weight is not necessary for effective development. Aaron Marino of alpha m. says that his leg development is attributed to this exercise. Lunges are exceptional for the entire leg.

Aaron demonstrates the stationary lunge first. Remember to stay up on your toe as well as your knee doesn't come over the toe. To make the exercise more difficult, add dumbbells. Don't slam your knee into the ground. Another variation  are walking lunges. The trick is to take deep steps (long strides). Tap your toe for stability and balance. You can also add weight to this exercise. You can also do a version on the Smith Machine, which Aaron demonstrates.

Past Topics

New Topics Added Weekly!
Leg Press -
December 12, 2011
Leg Press works the entire lower body (quads, hamstrings, glutes, calves). Aaron Marino of alpha m. demonstrates the exercise and discusses the importance of foot placement. Don't go lower than 90 degrees. Don't lock knees when you come up-- keep knees soft. Read More»
Leg Extensions -
December 12, 2011
A leg workout is not complete without leg extensions. Aaron Marino of alpha m. says that when the exercise is done right, an incredible burn is created. This burn creates striations and separations in the thigh muscles. Read More»
Leg Press Calf Raises -
December 12, 2011
Leg press calf raises give your calves a great workout. Aaron Marino of alpha m. demonstrates the exercise: push it up, stretch it down, and press. If you slip, the catches will stop it. You can also do the exercise one leg at a time. Read More»
Seated Calf Raise  -
December 12, 2011
With the seated calf raise, keeping feet straight is key. Aaron Marino of alpha m. demonstrates the exercise on the machine. Take a pause on down and up. Read More»

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