by Dr. John Rusin
Powerful Single-Leg Movements
Take this popular exercise to the next level if you want big legs, great glutes, and healthy knees. Here’s what to do.
Lunge Exercises: Non-Negotiable
If you want to get stronger overall, increase leg size, and improve your big lifts, the lunge is non-negotiable. It ought to be, at least. But hundreds of spastic-looking steps where you fling your body forward and then back to standing don’t count.
Use these variations instead. They’re the most powerful single-leg movements you could do.
1. The Accentuated ROM Split Squat
The split squat is a foundational lunge variation. Both feet stay on the ground, and when done right, it’ll give you one of the most brutal quad pumps of your life. Nice thing is, it can actually minimize knee stress as well.
Notice in the video that I’ve elevated both feet. Do this to increase the