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Ultimate Leg Exercise

From a metabolic standpoint, the larger muscle groups generate more calorie expenditure, when challenged simultaneously. One such exercise is a unique form of a stationary, dynamic lunge. It’s a lower body movement that activates the quadriceps, buttock (three glut muscles), inner thighs, and calves.

Bulgarian Lunge:

Stand with your back to a low bench or chair secured to not move. Place your left foot on the floor a few feet in front of the bench. Then place the top of your right foot on the bench – with the shoelaces down. Clasp your hands behind your head, while simultaneously contracting the abdominals. For safety purposes, you can place a chair back to your side to provide for support during the movement up & down.
Bend your left knee lowering down into a split squat. Your left knee should ideally form a 90-degree angle, so that your thigh is parallel to the ground, while your right knee drops to just above the ground. Your left foot should be stepped out far enough, such that your left knee does NOT go past your left toes. If you can’t, hop your left foot out slightly farther away from the bench. Push from your left heel and stand back up to starting position. Try 5 repetitions, then switch legs. Breathe normally.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April share exercises every Wednesday on WWL-TV