MERRITHEW Logo

Fencer Lunge

Target Muscles: triceps, deltoids, gluteus maximus, gluteus medius/minimus, hip adductors and rotators, quadriceps, rectus abdominis, obliques

Start: With the Strength Tubing Core wrapped around the Stability Barre™, stand facing the side with legs parallel and hip-distance apart. Hold the handles with flexed elbows and fists stacked with inside hand on top.

Inhale: Prepare.

Exhale: Step out into a side lunge, extending the top arm to a high diagonal, allowing the spine to flex slightly.

Inhale: Return.

Perform eight reps slowly, then eight reps emphasizing fast concentric with eccentric control, then four more reps with eight dynamic pulses. Alternate with or without rest in between for three complete sets.

Fencer Lunge