Weight-Plate Vibration Lunge
Boost your lunge with vibration! Strengthen legs & core, improve stability. Consult a professional before trying.
The Weight-Plate Vibration Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. You'll need: vibration plate machine.
Required Equipment
Weight-Plate Vibration Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Weight-Plate Vibration Lunge Variations and Alternatives
How to do the Weight-Plate Vibration Lunge
Stand in front of the vibration plate with your feet shoulder-width apart.
Step one foot onto the vibration plate to assume a staggered stance.
Grab onto the handles for balance if your vibration plate is equipped with them.
Lower your body down into a lunge position, making sure the knee of the leg on the vibration plate is aligned over your toes and does not extend past them.
Your back knee should almost touch the ground, achieving a deep lunge.
Push through the heel of the foot on the plate to raise your body back up into the starting position.
Perform the desired number of repetitions and then switch to lunge with the opposite leg.
Make sure to maintain a straight posture, engage your core throughout the movement, and move in a controlled manner. The vibration plate will add an extra challenge to your stability and muscle activation. Always consult with a fitness professional or medical practitioner before beginning a new exercise regimen, particularly if you have any pre-existing health conditions or concerns.
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Weight-Plate Vibration Lunge FAQs
What muscles does the Weight-Plate Vibration Lunge work?
The Weight-Plate Vibration Lunge mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Weight-Plate Vibration Lunge?
Vibration plate machine.
Is the Weight-Plate Vibration 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 Weight-Plate Vibration Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Weight-Plate Vibration Lunge variations and alternatives?
Similar exercises include the Weight-Plate Standing Vibrate, Weight-Plate Vibration Plank, Weighted Forward Lunge and Forward Lunge Pulse.
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