Targeting the quadriceps, glutes, hamstrings, calves and core muscles, the conventional body-weight lunge it’s a great way to tone the lower body. Throw a weighted plate arc into the mix and you can seriously challenge your core while raising your heart rate, chewing through calories and building long, lean muscle.
How to do the perfect lunge with plate arc
- Stand with your feet hip width apart
- Bend your knees and line up the plate high onto your collarbones
- Lift your chest and step back into a long lunge
- Your hips should face the front and the plate should come down to the outside of your knee.
TIP: Keep your hips square to the front by bracing your abs tightly. Feel the rotation from your chest and bend your knees until your front thigh is parallel to the floor.
Why it works
Combining both resistance and rotation, the lunge with plate arc challenges both your obliques and lower limb muscles by placing them under dynamic load. With the dynamic load on your core your body benefits from reactive core training. This is where your core muscles are forced to respond automatically, which is how you use the core muscles during the activities of everyday life.
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