Exercise of the Week - Lunge with Figure 8s
The figure 8 lunge is a favorite of mine because it works multiple muscles and multiple objectives. The lunges build strength and endurance in the hips, glutes and thighs, while the figure 8 motion works on balance, stability and core strength.
The idea is to complete half the figure 8 motion as you lunge forward and finish the motion on the other side as you lunge back with the same leg. This move will challenge your balance, so take your time and practice without the medicine ball if you need to.
Because you're using a lighter weight, this exercise is great for working on leg endurance and for warming up the lower body before moving on to heavier weights.
Do it right: Step forward into a lunge with the right leg while sweeping the medicine ball in a half circle to the right (half of a figure 8 motion). Step the right leg back to start and then into a reverse lunge while sweeping the medicine ball to the left, finishing the figure 8 motion. Continue lunging forward and back while moving the ball in a smooth, figure 8 motion for 8-16 reps. Repeat on the other side, completing 1-3 sets.
Comments
Paige, this looks much more manageable than the walking lunges I’m doing with a 50lb curling barbell yoked on my shoulders. I’m going to make sure my trainer knows about these puppies…sweet mercy! Now if I can just find something to substitute for the new and very evil supersets of 60 seconds on the StairMaster at level 12 and then immediately transitioning to 60 seconds of bicep curls with a 30lb bar. I need bigger lungs!
I think these are more manageable as well. I have a love hate relationship with lunges, probably like many of you. I do them because they work and I feel them…love the results, hate the balancing act and if doing ones with the bar resting on the meatier part of the back…what meat? Well, I get bruised from those. I usually opt for a combination of just holding free weights, bar and lunging with risers, this will be another to add to the list. Thanks!
As much as I hate to admit it, these work awesome. My trainer has been making me do these for the last three months and not only does it work the thighs, I really feel and see a difference in my obliques as well…
Anything that can work both obliques and thighs for us girls, is always worth a try! Thanks for the info Niki.
I am going to try these tonight in my body sculpting class that I teach…I bet it will make them groan : )
This just may be the exercise to get me to buy a medicine ball – what weight ball are you ladies using? I’m a regular dumbbell user, but not particularly advanced when it comes to the strength department?
I wish someone would answer the question about the weight of the medicine ball. I have no idea what to use being the beginner that I am.
Please help.
Joanne