Flowin Lunge (alternating)

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The flowin lunge (alternating) workout is designed to primarily engage the quads, hamstrings, and glutes.

Using the flowin, this workout incorporates lunges to target these muscle groups effectively.

The flowin’s sliding surface adds resistance, intensifying the engagement of the quads, hamstrings, and glutes.

While the flowin also activates auxiliary muscles, its main focus is on the targeted muscle groups.

Start in a standing position with your feet hip-width apart, your core engaged, and your shoulders relaxed.
Step your right foot forward into a lunge position, bending both knees to approximately a 90-degree angle.
Place your hands on the flowin board, one on each side of your right foot.
Shift your weight onto your right foot and slide your left foot back, straightening your left leg as you do so.
Keep your core engaged and your chest lifted as you smoothly transition into a lunge on the opposite side, with your left foot forward.
Repeat the flowin lunge exercise by alternating sides, smoothly transitioning from one lunge to the other.
Continue alternating lunges for the desired number of repetitions or time.

Engage your quads, hamstrings, and glutes by focusing on your form. Start by standing tall with your feet hip-width apart, and take a step forward with your right foot, keeping your core tight and your back straight.
As you lower your body into the lunge, make sure your front knee is directly above your ankle, and your back knee is hovering just above the floor. This will help activate your quads, hamstrings, and glutes more effectively.
Keep your weight evenly distributed between your front and back foot, and avoid leaning too far forward or backward. This will ensure that you’re engaging all the targeted muscles evenly and maximizing the benefits of the exercise.
As you flow smoothly from one lunge to the other, focus on the mind-muscle connection. Visualize your quads, hamstrings, and glutes working together to power your movements, and feel the burn as you push through each repetition.
Don’t forget to breathe! Inhale deeply as you lower into the lunge, and exhale forcefully as you push back up to the starting position. This will provide your muscles with the oxygen they need to perform at their best and help you maintain a steady rhythm throughout your workout.