This is an excellent one for developing
the lateral aspect of the hips and thighs. It's basically a
lunge (or more accurately, a step-back lunge) movement. But
instead of holding dumbells in your hands or a weight across
your back, you're going to be using a whole NEW type of set-up...
And that set-up is a barbell with
one end down (either in a corner or using a piece of equipment
that locks it in place) and the other end loaded.
The piece of equipment that I'm
using to anchor the bar is a T-Bar Bracket from New York Barbells.
Click
here to get one - they're not expensive (40 bucks) and definitely
worth the price. The number of exercises you can do with the
pivit like this is HUGE. All you do is slide it under the "foot"
of a machine and screw it and you're set. I use mine all the
time.
Anyway, for this particular exercise,
you can just put the end of the bar in a corner (I'd recommend
putting a towel in the corner first THEN the bar so as you're
lifting, it doesn't rub paint off the wall or damage anything).
You don't need to load both ends
because you'll be working on the other side of the weights plates
- they'll keep the bar down.
So stand beside the loaded end
of the bar and grab it with both hands.
Now lift it up so you're carrying
it it front of your shoulders and leaning into the bar at an
angle, like in the pics.
Now squat down on one leg (or
call it a step-back lunge).
Keep leaning into the bar then
push back up. Try to use just the front leg as much as possible
- it's okay to use some of the back leg, too.
Once you've done all your reps
on one side, hold the bar at the top then switch around to the
other side.
Repeat on the other leg, leaning
into the bar and doing a step-back lunge type of movement.
This picture shows how to hold
the bar quite nicely.
Lower yourself down
Push back up and keep going until
you're toasted!
This exercise is great in several
ways...
