Lunge is mainly knee/hip joint oriented multi-joint training, and the target muscles are naturally the whole thigh and buttocks, but where you can get more stimulation is also related to your stride distance and strength mode.

(Take the split-leg squat in Bulgaria as an example, much like lunges. The spine should be in a natural sequence, and the calves should be perpendicular to the ground. )

The lunge is easy to understand, you should know that it is probably done like this, but the point is not to put too much pressure on your knees during the action. This requires your tibia (calf) to be perpendicular to the ground as much as possible, and the direction of your knees is the same as that of your toes. This is the most basic and the most important place to pay attention to. Of course, there are many details, and one or two words are really unclear.

Clamping and hip abduction

The main formulas used are your leg abduction muscle group, hip muscle group and hip muscle group. If you can't find the feeling of power, put on elastic belt and you will understand at once. You can adjust the position of elastic belt from time to time, which will make you feel different. It's simple. As long as you follow the following actions, you will definitely stimulate the relevant muscles, and there is no way to go astray.

Goats stand up.

This action is a classic back chain action, which can develop your thigh muscles, hip muscles and lower back muscles well, but the key point is not to overstretch your spine, which will cause pressure on your lumbar spine. What you want is to use the muscles behind your hips and legs as the dominant force to keep your back straight during exercise.

Three classic waist and abdomen exercises, you can powder me if you like.

It is worth noting that goats stand up, and there are some related sports, which are also introduced in the article