For all you cyclists who want to strengthen your quads, hamstrings, and glutes, consider the barbell lunge! How?
With a barbell balanced across your upper back, step forward with one foot. Bend both knees to lower yourself, but make sure your front knee stays over your foot. Reverse the direction by driving the heel of your front foot to return to the starting position. To include your inner and outer thighs, step to the side. The stepping side bends the knee; the other leg is straightened. When your stepping thigh is parallel to the floor, push to bring your legs back together. Tip: Keep your chest up and shoulders back to prevent a forward lean.
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