The step lung targets your lower body, especially your legs and glutes. Think, “high and tight!”
What makes the step lunge so effective?
The reason why this move works so well is because you are using the large muscles of your legs and glutes against the forces of gravity. This eccentric action loads your muscles, putting them “on stretch,” which sculpts and strengthens, while at the same time pushes your heart and lungs for a terrific cardio effect — which burns calories and cuts fat!
Where can you do the step lung?
You can use steps, stairs, sidewalks, a low bench or stump. Even boulders and tree roots work well. Just make sure you have a 5 to 8 inch rise.
How to perform the step lung outdoors
First of all, clear all loose dirt, gravel, sand and twigs from the step or area to be used. This will ensure that you don’t slip or slide.
The set up and action
1. Face the step, shoulders and hips squared.
2. Take a step forward onto the step, placing your right foot onto the center of the step. Slowly lower your hips bending your knees until your right knee is at a 45-90 degree angle, back toes pointing down. Inhale as you lower your hips.
3. Exhale as you tighten your abdominals and press off your forward right heel back to the starting position. Alternate your steps between your right and left legs.
Repetitions and scheduling
• Beginners start with 10 repetitions
• You can eventually work up to 25-30
• You can incorporated step lunges into your routing 2x per week
**As with all of your outdoor exercise, be sure to warm up for at least 5-10 minutes beforehand.
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• If you’re a beginner—bend your forward leg slightly—45-degrees
• Intermediate—move between 45-90
• Advanced—go ahead to 90 degrees