Lunges exercise

Stand with the legs slightly apart and the bar behind the neck resting on the trapezius muscles:

• Inhale and take a big step forward, keeping the trunk as straight as possible.
• Lunge until the front thigh is horizontal to the floor or slightly less.
• Exhale and return to the initial position.

This exercise, which works the gluteus maximus intensely, can be performed two different ways: either by taking a small step (which isolates the quadriceps) or taking a big step (which isolates the hamstrings and gluteus maximus and stretches the rectus femoris and iliopsoas of the back leg).

Comment: Because the front leg must support almost all the weight in the lunge position and the exercise demands a good sense of balance, begin with very light weights.

Dumbbell Squats

Stand with the feet slightly apart, a dumbbell in each hand and the arms relaxed, looking straight ahead:

• Inhale, slightly arch the back, and bend the knees.
• When the thighs reach horizontal, extend the legs to return to the initial position.
• Exhale at the end of the effort.

This exercise mainly works the quadriceps and the gluteal muscles.

Comment: There is no point in working with heavy weights. Working with moderate weights in sets of 10 to 15 repetitions provides the best results.