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exercise 3 >> |
| Exercise 2:
Smith Machine Lunges
Emphasized Muscles:
Heavy Use:
Gluteus maximus, Gluteus medius & minimus, Vasti Group, Sartorius, Semitendinosus, Semimbranosus.
Moderate Use:
Rectus femoris, Biceps femoris
Muscle Position and Execution:
- Keep legs & feet point straight ahead, with feet shoulder width
- Grasp bar about shoulder width or wider
- Place bar on upper to mid trap "not the bend of your neck
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| Step 1 |
Step 2 |
Step 3 |
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Put one foot forward and one foot back in a (scissor stance)
Keep your chest out & your torso erect before you start the movement |
Taking a breathe, start the lunge with both legs bending together into a 90 degree angle |
Pressing bar back up using front leg with back leg assisting the movement |
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Repeat Steps using alternating legs
Tips and Form: |
- Although your feet are flat more pressure needs to be placed towards the balls of your feet
- Always keep a tight grip - to keep bar from moving or slipping off your back
- Keep your eyes straight ahead "Never look Up" and "Don't Look Down" (This form can cause spinal injury when you are handling moderate to heavy weights)
- Do not exhale your air to early, wait until you have passed the 90 degree point during "Up Phase", then release the air slowly and controlled
- It is very important to keep the normal curvature in your spine throughout this movement
- Do Not BOUNCE at the top or bottom of exercise
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| Muscleology: |
| (Same as Section I.) |
| Muscle Anatomy: |
| (Same as Section I.) |
| << exercise 1 |
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exercise 3 >> |
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