Alternating Barbell Lunges!
If necessary choosing only one strength training exercise for the lower body would be easy, i.e. *Alternating Barbell Lunges!
Performed with quality in mind, not quantity, very little energy and time are required to target the quadriceps and glutes effectively. And, although, there are various forms of lunges frequently performed in the gym (with and without dumbbells) these are definitely in a class of their own. From serious athletes to fitness enthusiasts this is the gold-standard of useful lower-body development and should be kept close at hand in your exercise quiver.
*Perform lunges standing in one location and alternating back and forth between left and right legs. Weight should be carefully selected in order to knock out 20-30 repetitions per set with good technique.
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