(F18) Pendulum Lunges

Pendulum lunges involve stepping forward with one foot into a lunge position, then returning to the starting position and immediately stepping backward into a reverse lunge with the same leg. This movement pattern resembles the swinging motion of a pendulum. Alternate legs with each repetition to target the quadriceps, hamstrings, glutes, and stabilizer muscles effectively, while holding a weight such as a dumbbell or kettlebell for added resistance.

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(F19) Cossack Squat

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(F17) Bulgarian Split Squat