STRENGTH TRAINING

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Multidirectional Speed Lunges with Floor Tap

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Forward lunges develop your quads and hip flexors; multidirectional lunges bring in your abductors and adductors, giving you a more complete leg workout.

Muscles Worked
Legs

Starting Position
Stand upright with feet about hip-width apart and arms at your sides (see Photo 1).

Exercise

  1. From the starting position, step one foot forward into a lunge. Drop down through the back thigh and knee as you bend the front leg. Do not push forward through your front knee; it should not go ahead of your front toe. At the bottom of your lunge, touch your hands gently to the floor on either side of your front foot (see Photo 2).
  2. From the bottom of the lunge, reverse the motion, bring your hands off the floor, come up through your legs, and bring your feet back together (see Photo 3).
  3. After you have done two of the forward lunges (one on each side), and have returned to the starting position, do two lunges at a 45-degree angle. From the starting position, step out and turn your body so that you lunge at a 45-degree angle to your starting position. Repeat the lunge forward, touch the floor, and return to standing, being sure to pivot back so that you end standing at the starting position. Then do the same lunge on the other leg (see Photo 4).
  4. Once you have completed the 45-degree lunges, you will do two side lunges. Again from the starting position, step one leg straight out to the side and bend that knee, such that you lunge down over your bent leg while the other leg will stretch straight to the side. Again touch the floor at the bottom of your lunge, and press back up bringing your legs together, such that you end at the starting position. Repeat on the other leg (see Photo 5).
  5. Finally, do two rear diagonal lunges. From the starting position, step one leg out, pivot and turn, and drop into a rear diagonal lunge, 135 degrees from the starting position. Touch the floor on either side of your front foot, and press up through the back leg to return to standing. Repeat on the other side (see Photo 6).
  6. You have now completed one circuit of lunges. Repeat the entire circuit 5 more times, for a total of six circuits.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.