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Exercise Demonstrations

Runner's Lunges

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Runner's Lunges Exercise

Starting Position

Standing with feet hip-width apart, step forward with right foot into a lunge, right knee bent, left heel lifted. Bend arms at 90 degrees in opposition to your legs so right arm pumps forward and left arm pumps back as if running (not pictured).


EXHALE: Pushing off ball of left foot, straighten right knee as you lift left knee up to hip height. Simultaneously pump arms in opposition to legs (not pictured). Hold for 2 seconds.

INHALE: Bring left leg down and back so that you are lunging again with the right leg forward and bent to complete one rep.

Complete all reps and switch sides.

Special Instructions

Be sure to keep forward (lunging) knee in line with ankle, toes pointing forward, hips square, and torso centered.

Muscles Worked: Quads, Glutes, Hips, Hamstrings