HOW: Begin with one foot in front and the other leg extended back with your back toes pushing into the ground. Keeping your torso straight up, lunge forward and down for 5 seconds, hold that position for 3 seconds, and push back up into the starting position. In this example, we used a 5310 tempo. Tempo exercises consist of 4 different numbers. In the example of a 5310 split stance lunge:
– 5 is the lowering or eccentric portion
– 3 is the pause at the bottom or isometric portion
– 1 is the rising or concentric portion
– 0 is the rest between reps at the top.
Sometimes you will use an “X” to denote as fast as possible.
FEEL: You should feel your quadriceps and glute muscles working. You should also feel a stretch in the front of your hip with the back leg.
COMPENSATION: Keep your back upright, don’t slouch forward. Make sure to bend both knees as you lunge forward and keep that bend as you go down.