28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Healthy Eating
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
×
Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Glutes Exercises
Runner’s Lunge
- Skill Level Advanced
- Type Strength Training
- Equipment Dumbbells
- Body parts Glutes, Hamstrings, Quads
The runner’s lunge warms up the lower body and increases mobility and flexibility in the legs and hips.
Instructions
-
Hold a dumbbell with both hands against your chest. Push your chest out and take a large step backward, lowering your rear knee toward the floor.
-
Push up through your front heel, driving your rear knee forward and up toward your chest, extending your arms overhead. Reverse the motion to return to the starting position.
Trainer’s Tips
- Do not lean forward with your torso during the lunge.
- Keep your core tight throughout the movement for stability.
Routines with this exercise
Hers Workouts
The Perfect 30-Minute Full-body Workout
Try this half-hour workout to trim and carve your body from head to toe.
30 min
7
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