{"id":812,"date":"2025-06-24T03:48:12","date_gmt":"2025-06-24T03:48:12","guid":{"rendered":"https:\/\/004.moncollegejournalists.org\/?page_id=812"},"modified":"2025-07-03T15:24:25","modified_gmt":"2025-07-03T15:24:25","slug":"leg","status":"publish","type":"page","link":"https:\/\/004.moncollegejournalists.org\/index.php\/leg\/","title":{"rendered":"leg"},"content":{"rendered":"\t\t
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source:Kwee.co<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Lunge<\/h4>

Forward lunges are one of the most effective lower body workout routines, employing and sculpting your quads, glutes, hamstrings and calf muscles; while your abs and lower back are called into action for stability.<\/p>

As mentioned above, we are sticking to the forward lunge today. Here is how to perform the movement:<\/p>

  1. Stand with feet hip-width apart<\/p><\/li>

  2. Take a large step forward with one leg<\/p><\/li>

  3. Keep the majority of your weight on your front foot as you lower your hips, keeping the front foot flat and back heel lifted<\/p><\/li>

  4. Descend until your rear knee almost touches the floor and the front knee is stacked directly above the ankle, creating 90\u00b0 bend in both knees<\/p><\/li>

  5. Drive through the heel of your front foot and push yourself back up to your starting position<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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    Plie squat<\/h4>

    The pli\u00e9 squat is a great variation of the traditional bodyweight squat, that involves a wide stance and feet pointing outwards. This stance opens up the hips during the squat, putting more emphasis on the inner thighs and adductors.<\/p>

    1. Stand with your feet wider than shoulder-width apart.<\/li>
    2. Point your feet outwards, between 45 and 90 degrees so your feet follow the same direction as your knees.<\/li>
    3. Your knees should be slightly bent and your back should be straight.<\/li>
    4. Place your hands on your hips or thighs and brace your core.<\/li>
    5. Lower yourself into a squat position until your thighs are parallel to the floor, or until it feels comfortable to go any further.<\/li>
    6. Keep your back straight and hold for a few seconds.<\/li>
    7. Repeat for repetitions.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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      source:Medium<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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      Fire Hydrants<\/h4>