I went over the split squat and the reverse lunge already.  Now lets get to the one you’ve been waiting for.  The Dynamic Lunge.  The Dynamic lunge requires a little more control than the reverse lunge and also deals with a little more impact as well as propulsion.  If your goal is to train your legs for function, the dynamic lunge is going to be one of your best tools.  If you’re goal is to develop solid looking legs made of steel, again, not many exercises will beat the dynamic lunge.

Primary muscles worked.

• Quadriceps
• Glutes

Stabilizers

• Abdominals
• Obliques
• Hip Flexors
• Adductors
• Glute Medius

Tips:

1.  It is extremely important that you keep your torso tall throughout the movement.  Do NOT dip, flex, or extend you upper body at any point.  This is a sign of a weak core or poor mobility.

2.  A deeper step will target your glutes more, while a shallow step will target more you quadriceps.

3.  If the movement proves to be too difficult/painful, regress back to a reverse lunge or split squat.

One of my favorite exercises for first time squatters is the Box Squat.  The Box Squat reinforces a good hip dominant squatting pattern which is what most newbies in the gym need to learn.  If you’re uncomfortable with other styles of squats, give box squatting a try.  The box works almost as training wheels until you’re comfortable squatting without support.

Note: I tend to use the box squat for beginners, but that does not limit this exercise to just the newbies.  Many elite power lifters rely on this movement to help improve their lifts.

Primary muscles worked.

• Quadriceps
• Glutes

Stabilizers

• Abdominals
• Obliques
• Hip Flexors
• Spinal Errectors

Tips:

1.  Keep the weight towards your heels as you sit your hips back and towards the bench.

2.  Drive through your heels straight up and out of the seated position, do not drag your hips on the bench.

3.  Do not unload your legs once you’re in the seated position.  Keep your legs tense and tight.

4.  As with all squatting movements, be sure to squeeze your glutes (buttocks) at the top of the movement.

The Reverse Lunge is a great exercise for people looking for something a little more challenging than a split squat, but are not quite ready for the dynamic forward lunge.  Because the driving leg of the reverse lunge stays grounded, you create less impact to the knee joint then you would when doing the dynamic forward lunge.  That’s why I suggest the reverse lunge as a natural progression from the split squat when it comes to training the legs.

Primary muscles worked.

• Quadriceps
• Glutes

Stabilizers

• Abdominals
• Obliques
• Glute Medius
• Adductors
• Hip Flexors

Tips:

1.  When doing the reverse lunge keep your torso tall throughout the entire movement and do not break posture.

2.  Coming from the bottom to the top, really drive through your front heel and squeeze your buttocks at the top of the movement.

3.  For added difficulty, try adding weight or alternating legs.

Starting from the ground up, the glute bridge is by far one of the most important exercises that you should master.

For you beginners the glute bridge is one of those fundamental exercises that teaches your body how to stabilize and recruit those glute muscles that are far too often neglected.

For you experienced lifters the glute bridge is a great warm up and can be used prior to your workout in order to ensure proper firing of those gluteal muscles when appropriate.  I highly recommend this if you are prone to knee or low back pain as the glutes play a big role in protecting the joints above and below.

Dig your heels into the mat.  Really squeeze your but cheeks at the top.  You should be making a 90 degree angle between your lower and upper leg.

Primary muscles worked.

• Glutes
• Spinal Erectors
• Hamstrings