How To Make Your Lunges Really Count

Looking to kick off a new fitness routine or enhance your current workout? Our
60 Seconds To Fit video series is here to help. The switch lunge, inspired by ABC’s new FBI series Quantico (watch a new episode Sunday at 10/9c), targets your hamstrings, glutes, and quadriceps. Watch and learn the breakdown of this killer move.

The key to an effective switch lunge is alignment, not speed or number of repetitions. You should be stable the entire time, says trainer Franklin Henderson at Stronger and Company LLC. "Keep the knee above the ankle each time you move into the lunge. And don’t lean forward at the waist — sit tall with the ribs over the hips." If you ever feel as though you’re losing balance, switch to a slower, modified version. Beginners: Start with your hands on your hips and your feet shoulder-width apart. Step one leg back into a deep lunge until the front knee is bent 90 degrees. Your back knee should never touch the ground. Return to standing position and alternate legs. To work in your arms with this modified version, hold onto a medicine ball or set of weights. Advanced: Once you pick up the pace, add a small jump in between your lunges to incorporate a cardio element and turn this routine into a full-body workout. As you do this, bend your arms about 90 degrees and alternate them like a switchblade, exactly as the name of this movement suggests. Start with 45 seconds of this routine, and work your way up to 2 minutes per workout, two to three times a week.

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