Primary Muscles Worked: quadriceps, hamstrings, gluteus maximus
If you’re going to do a dynamic lunge, it is important to do it correctly so you do not overextend your knees or hips. The leading leg and knee should extend to about a right angle, 90 degrees. Keep the chest lifted to maintain a neutral spine and then return to starting position. Throughout the exercise, keep knees in line with toes and front heel down. Try to do it for 60 seconds.
1. Stand with both feet together and with your right leg take a long step forward. Bending the back leg move your back knee towards the floor, your front knee should not go further forward than your toes.
2. Your back knee should go down to an inch off the floor but not touch. Push off your right foot and return to start.
3. Repeat, stepping forward with your left leg so you keep moving alternating both legs.