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Lunge Kick Rollout Chop
Beginner 36 min

Lunge Kick Rollout Chop

Calories

260 kcal

Equipment

Ankle Weight, Dumbbell, Ab Wheel, Cable Machine

Intensity

—

Focus

Quads, Glutes, Hamstrings, Abs, Obliques

Workout Exercises

1

Forward Lunge

6 min

Bodyweight Quads

Description

A classic unilateral squat pattern that builds quad strength and knee control by lowering under control and pushing through the front foot to stand.

How to perform

  1. Step 1

    Step 1

    Stand tall with your feet hip-width apart and brace your core. Keep your chest up and shoulders relaxed. Shift your weight slightly onto your back foot so you’re ready to step forward with control.

  2. Step 2

    Step 2

    Take a big step forward and lower until both knees are close to 90 degrees. Keep your front heel planted and your front knee tracking over your toes. Stay tall through your torso as you control the bottom position.

  3. Step 3

    Step 3

    Press through your front foot to stand back up with control. Bring your front foot back to meet the other foot so you’re standing tall again. Reset your posture and repeat on the next rep or switch legs.