• My EVO
    • FAQ
    • Careers
    • Contact Us
    Tutorial: Suspended lungeTutorial: Suspended lungeTutorial: Suspended lungeTutorial: Suspended lunge
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • EVO Vienna Berggasse
      • EVO Fitness Mariahilfer Strasse
    • Blog Evo
    • Join now
    • Free Trial
    EN
    • DE
    ✕

    Tutorial: Suspended lunge

    21st August 2017
    Exercise of the week - Suspended lunge

    How does fitness evolve?

    Learn how to perform a suspended lunge the EVO way. #EVOway #EVOfitness

    WHAT

    • The suspended lunge is a progression of the regular lunge
    • This variation targets the entire leg, including calves, hamstrings, quads, and glutes
    • In this exercise, the rear leg is suspended on a trapeze bar which places further demands on strength, balance and control

    HOW

    • Take a step forward and place the rear foot on the bar (either the top of the foot, or ball of foot)
    • Keep the back straight and engage the core
    • Lunge with the front leg, under control – as you do so, bend at the hips, not the spine; use the arms to balance, if needed
    • Repeat for reps or time, then switch legs
    • As a tip, think about engaging the entire leg, from the big toe up to the low back – this will connect you with the ground and improve balance
    • As the movement becomes easier, try adding weight (via dumbbells, kettlebells) or simply increase the reps to build endurance; as an additional core challenge, hold a weight in one hand only

    WHY

    • Lunging or stepping is a fundamental human movement pattern that allows us to move effectively from the ground to standing. From a childhood development perspective, it was an important movement milestone for upright movement
    • As a functional movement, it’s an alternative to squatting or bending that should be mastered – this can be especially useful when back stability is weak or compromised, or when squatting or bending cannot be performed
    • The suspended leg increases the balance demand, which consequently increases leg muscle activation to a higher degree. This means less weight yet high levels of adaptation
    • The exercise is great for sports conditioning, particularly those involving single leg positions; it can also be used as a progressive rehabilitation exercise to rebuild balance, stability and control, following injury
    • Perfect for those looking to develop functional leg strength without using free weights – making it ideal for use within high intensity circuits

     

    Learn more about our EVO OPEN DOOR DAYS in August!

    What is the Wattbike and why is it best?

    Share
    0

    Recent posts

    EVO OPEN DOOR DAYS
    12th October 2017

    EVO OPEN DOOR DAYS RELOADED


    Weiterlesen
    Barbell Workout / Langhantel Workout
    2nd October 2017

    Workout of the Month: 3 of a Kind


    Weiterlesen
    Tutorial: Foam roll - lats
    25th September 2017

    Tutorial: Foam roll – lats


    Weiterlesen

    Recent Posts

    • Workout of the week: 20-min full-body Tabata workout

      Workout of the week: 20-min full-body Tabata workout

      27th June 2022
    • 6 Bodyweight Exercises for a Great Outdoors Workout

      6 Bodyweight Exercises for a Great Outdoors Workout

      22nd June 2022
    • Workout of the week: 25-min functional full-body workout

      Workout of the week: 25-min functional full-body workout

      20th June 2022
    • Dynamic warm-up: Definition, benefits and routine

      Dynamic warm-up: Definition, benefits and routine

      15th June 2022
    • Workout of the week: 30-min full-body strength workout

      Workout of the week: 30-min full-body strength workout

      13th June 2022

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: info@evofitness.at
    Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Careers
    • Contact Us