Move of the Week: Weighted Lunge Step Up

Get more power and better balance in this lunge by adding height to the step and weight to the press. (Henry Chan/ The Epoch Times )

The lunge step-up is an excellent exercise for building power in the quadriceps and the gluteal muscles. This makes it an ideal exercise for martial artists, cyclists, soccer players, or anyone who needs to improve functional leg strength. People who are already familiar with lunges and exercises that incorporate lunges perform this particular exercise best. Making adjustments to the height of the surface for your lead leg or the amount of weight held can change the degree of difficulty in this exercise.

Exercise Instructions

Assume a lunge position with your left leg placed on a stable, elevated platform and your right leg on the floor behind you. You may hold a pair of dumbbells by your sides or by your shoulders to increase the load placed on your legs.

Shift your weight onto your left leg and lift up your right leg in a thrusting motion, until your right knee is at a ninety-degree angle in front of your body.

Return your right leg to the original starting position. Move through the movement at a moderate pace. Be careful not to rush through it. If you lose your balance or your feet move out of position, pause between repetitions and make the necessary adjustment(s).

(Henry Chan/ The Epoch Times )

Key Points

1. Keep your front foot stationary and completely on the platform surface at all times.
2. Maintain your balance throughout the exercise. Do not start your next repetition if you do not have your balance.
3. Your rear leg must move forward from and return to its original position in straight line.
4. Be sure not to lean forward with your upper body—your back and chest should remain straight at all times.

Primary muscles:

Secondary muscles:

Rectus abdominis, sartorius, rectus femoris, soleus, and gastrocnemius

Louie Russo is a certified personal trainer.