Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge
The Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. You'll need: yoga block.
Required Equipment
Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Hamstrings
How to do the Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge
Setup
Place a yoga block or a small, stable weight plate on the floor. Stand with your feet close together, placing your heels firmly on top of the block. Your toes should be on the floor.
Squat Phase
Keep your core engaged and chest upright.
Inhale as you lower your hips into a squat, keeping your heels elevated on the block throughout.
Descend until your thighs are nearly parallel to the floor, then push back up to the starting position.
Lunge Phase
From the standing position, step one foot forward, while keeping the rear foot planted on the block.
Lower your hips until both knees form approximately 90-degree angles. Ensure your front knee stays behind your toes.
Push off the front foot to return to the starting, narrow-heel-elevated position.
Repeat the lunge, alternating legs each time.
Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge FAQs
What muscles does the Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge work?
The Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge?
Yoga block.
Is the Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Narrow Elevated-Heel Squat to Forward Negative Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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