MOVE OF THE WEEK: Forward lunge rotators work your gluteus medius and minimus (aka the abductors at the outside of your hips), sale your quadriceps, malady hamstrings, and those pesky adductors at the inner thigh (score!). This is also a great core exercise, as the rotation engages the erector spinae, which run along the spine, the obliques at the sides of your torso and the deep abdominal muscle, the transverse abdominus! This move also builds coordination and balance, while enhancing posture.
1) Stand with feet shoulder width apart, holding a dumbbell/medicine ball in front of you.
2) Step forward with one leg, bending knees without extending the front knee past the toes. Your front leg should be parallel to the floor.
3) Twist torso in the direction of the front leg and then return to forward facing position.
4) Step back to starting position and repeat on the other side. Each lunge counts as one rep.
If you are new to exercise, master the basic forward lunge before adding the rotation movement, or weight. If you experience knee or back pain during the exercise, stop immediately and seek advice from a health care practitioner.
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