Lunges
One leg at a time: quads and glutes, plus the balance work that squats do not give you.
The movement
Loading the coach
How to do it
- Standing tall, take a long step forward.
- Lower until both knees are near 90 degrees, back knee just off the floor.
- Push through the front heel to come back up, then swap legs.
The two mistakes that cost you reps
- Too short a step, which puts everything on the front knee.
- Leaning forward, which takes the glutes out of the movement.
How Orusta counts it
A rep counts when the front knee passes roughly 90 degrees and you return to standing.
Easier, harder
Easier
Stay in place and hold a wall for balance.
Harder
Walking lunges, or a jump to swap legs mid-air.
What a good set looks like
20 reps per leg is a good set. Balance usually gives out before the legs do.