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How to do a 1 and 1/4 Lunges

In this video, Mark Ottobre shows you how to 1 and 1/4 Lunges the right way. For a murderous leg pump, try these- just ensure you do them with control and poise.  Jade demonstrates them beautifully in this video.

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Transcript From How To: 1 and 1/4 Lunge video

Due to the nature of transcriptions, we cannot guarantee accuracy, spelling or grammar. We provide the transcription as a way to skim through the content and as revision notes. 

This transcription will contain errors.

In this video, we’re going to be showing you how to do a one one quarter lunges with dumbbells to a block. Now the reason why I do it to a block is to enable the need to travel more freely over the toe and really emphasize the load on the Vastus medialis. So we’ve got Jade, she is going to grab the dumbbells and demonstrate exactly how to do this type of lunges. So you’re always going to be doing one leg at a time. You’re not going to be swapping legs, so there’s only one leg at a time getting positioned jade a and hit the blocks. So she’s going to become down all the way down, and then the quarter is this movement here, so she comes up, then straight back down, which is again is further emphasizing the quad, then feet together and exactly like that. So she goes through quarter back, down and up.

So you can see this movement already, even just she’s done. Two reps is really going to emphasize the vm and the tension that you’re going to be putting on there and can really load these up quite heavy. This is a nice movement. Again, with the block, because it enables a easier way to get into it. Some things you want to watch for this is make sure your client is leaning back as they do that, so lean back for me, jade, and hit it again, so back, down, up and back, down, up nice and fast up. That’s fine. Let’s just do two more. It’s seven reps back down and up. Perfect. And again, back down and we’ll hit you through some of the common mistakes. So with this foot, common mistake that people can make you step forward is what you ever don’t want to do is you don’t want the foot to be coming in, right?

Because when the food comes in like that, as you try and go through, you can see your knees not in the right position. Now it’s not moving forward so you want your foot always neutral or even a little bit out from neutral because what that’s going to allow is the need to move freely over the toe and open up the hips in that position there. That’s really nice there. So you can, again, you can see from this angle here, the load and it’s loading the Vastus medialis, which is absolutely perfect there. And again, leaning back jade. So let’s just do two more for the camera up high on the back leg. That’s perfect. They’re leaning back. This is exactly how to do it. This is a one, one quarter lunch and again the quarters just going to emphasize the tension through the Vm, the bestest Minneapolis. So if you want more great videos that are to the point and show you exactly how to do the exercises the right way, make sure you subscribe to our channel on Youtube. It’s enterprise fitness and if you need a hand with your training, reach out to us Hope to hear from you soon.

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