{"id":13839,"date":"2019-12-08T13:12:13","date_gmt":"2019-12-08T13:12:13","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13839"},"modified":"2019-12-08T14:50:46","modified_gmt":"2019-12-08T14:50:46","slug":"barbell-side-lunge","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/barbell-side-lunge\/","title":{"rendered":"Barbell side lunge"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscles:<\/strong> Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)<\/li>\n<li><strong>Synergists:<\/strong> Gluteus Maximus, Adductor Magnus, Adductor Longus, Adductor Brevis, Soleus<\/li>\n<li><strong>Dynamic stabilizers:<\/strong> Hamstrings, Gastrocnemius<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Place a barbell on the back of your shoulders. You can either dismount the barbell from a high rack or clean it from the floor.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your body upright, inhale as you take a large step (lunge) to one side and lower your body by flexing your hip and knee. Keep your back leg straight.<\/li>\n<li>Exhale as you push yourself back up to the starting position.<\/li>\n<li>Repeat the lunge with your opposite leg.<\/li>\n<li>Keep repeating the lunge and alternating the leg with which you lead.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Keep your torso upright, your head up, and your leading foot and knee pointing in the same direction.<\/li>\n<li>When you lunge, make sure to land on your heel first and then lower your forefoot.<\/li>\n<li>Instead of alternating your legs, you can, of course, complete all repetitions for one leg before completing the repetitions for the other leg.<\/li>\n<li>Before trying the barbell side lunge, master balance using the dumbbell side lunge.<\/li>\n<li>Although the quadriceps are always the target, large lunges place more emphasis on your gluteus maximus, whereas short lunges place more emphasis on your quadriceps.<\/li>\n<li>The barbell side lunge is great for developing unilateral lower-body strength, coordination, and balance.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscles: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, Adductor Longus, Adductor Brevis, Soleus Dynamic stabilizers: Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Place a barbell on the back of your shoulders. You can either dismount the barbell from a high rack or clean it [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13836,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,743,759],"tags":[],"class_list":["post-13839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-ischion","category-proponisi-dynamis"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13839"}],"version-history":[{"count":5,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13839\/revisions"}],"predecessor-version":[{"id":13857,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13839\/revisions\/13857"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13836"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}