Do it right: Like static lunges, assisted lunges work all the muscles of the hips, glutes, and thighs. Push yourself back to the starting position by using your heal to drive you. Keeping the torso upright and abs engaged, bend the knees to lower the body towards the floor. Lunge to the right, keeping the left leg straight, shifting the hips over the right foot. I used 20-lb dumbbells for most moves in The Work Sample Workout with the exception of 15-lbs for the iso lateral raise sequence. This move does require flexibility in the hip flexors...if you feel tight in the front of the hips, stick with regular lunges. Make sure the front leg is far enough forward that the knee stays behind the toe as you lunge. I shattered my ankle many years ago and only have a certain range of motion. At the top of the push-up, press both feet into the ground to create stability while pulling the right dumbbell up to the chest in a rowing move (the elbow brushes against the rib cage). For example, if you are currently doing split squats/static lunges, you can move up to a similar but more challenging version of the same exercise such as walking lunges or Bulgarian split squats. ... Lunges: 5 reps each leg; Hip ... if you are doing heavy strength training (with barbells or dumbbells), make sure you do some warm-up sets before jumping into the weight you’ll be training with for EACH EXERCISE. Rotate back to start and stand up, repeating for 1-3 sets of 8-16 reps. As you practice, try to do the entire movement in one smooth motion. We teach you how to do thousands of exercises! Would the Deep Squat here: https://www.muscleandstrength.com/exercises/deep-squat.html be a good substitute? When you feel ready, start using the lightest weight you have access to & gradually over time, keep increasing the weight. Resistance training like lunges, squats and planks will fortify your muscles, connective tissue and bones, and significantly improve your movement efficiency. Hold the dumbbells down at your sides. Try this move without the weight first if you feel wobbly. Bend the right knee into a lunge as you roll the ball out with your left leg until it's straight and the front knee is bent to about 90 degrees (knee behind the toe). $39.34 - $58.65. Personally I do 12-15 reps a side with what I feel is light weight because I'm trying to make sure I will fit in my pants :) It's about what you want, what feels right, and what fits your goals. Bend the right leg while sliding the left foot backward into a lunge position. Then, you can progress to front or back lunges. Keep your torso straight and head up. Menu. Account Login. dumbbells, stepping burpees allowed Girls use 10-lb. Just make sure you send the hips back and keep the abs engaged to protect the lower back. PH: 1-800-537-9910 Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the leg straight. 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Repeat for 8-15 reps and then switch sides, completing 1-3 sets. Strength training can help increase muscle mass, strengthen bones and … The content of this field is kept private and will not be shown publicly. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. Light weight until you learn balance more over time. Adding a kettlebell lift to a traditional side lunge is a great way to add intensity and depth to your workout. This is the start of the movement. Put a paper plate under the left foot and hold a weight (I used a 10 lb kettlebell) in the left hand. Stepping backwards will likely help receive that longer squat and would be a good modification in this exercise. Looking to gain mass so 3x12 is my target for reps. newsletter subscribers! Once again, depending on your exact goal and experience level, some of these methods are more or less ideal for you than others. This one-legged lunge is a great example of that and one way to involve the entire body in one exercise. If you become too out-of-breath or can’t maintain good form, try holding lighter dumbbells by your sides during the lunges. STEEEEEVE!! This Total Body Superset Blast Workout Hits All the Muscles Fast! Push back up, sliding the left foot in as you stand. Just do bodyweight version. Sliding Side Lunges are just another variation of traditional lunges. do you have to breathe in and breathe out at a certain time? sliding lunge is a new twist on a standard exercise. Split squats are another way to vary traditional lunges. ... Add dumbbells to: squats, lunges, side lunges, punches, cross chops, arm raises, sitting twists and get-ups. Make sure your feet are wide enough that the front knee stays behind the toe when you lunge down. Repeat for 1-3 sets of 8-16 reps and then switch legs. Lower down as far as you can go without touching the back knee to the floor. Right leg lunges, count to one again. Stand up straight and take one pace forward, bringing the front leg to a position where the knee is at a 90 degree angle in front, and the rear leg to a position where the knee is at a 90 degree angle underneath … They are sold as a pair. Learn how real people made their transformations! Then… A. Start in a push-up position with the hands holding on to dumbbells that are lined up parallel to each other. In a few quick steps, you can create your own circuit training workouts. Hold weights in each hand and bend the knees, taking the weight towards the floor. (567 kg), the Stability Ball is a great way to improve balance and core fitness, or add variety to your small group training regimen. B. A few moves I could have lifted more, but I kept it safe as I learned the moves. Once you nail down proper form, you can even carry a pair of dumbbells when doing the exercise to work your arms and legs. This advanced exercise targets the glutes, hips, thighs and core all at the same time. It indicates to perform exercise on both sides then repeat for each set. Join gyaru Sakura Hibiki and ojou Souryuuin Akemi as they lift weights and exercise with the help of macho-man Machio! Keep the torso bent forward throughout the movement, but make sure the back is flat and the abs are engaged. Walking, yoga, maybe biking would be a prefer option. This is a great way for beginners to practice lunges without losing their balance. Repeat for 8-10 reps on each leg, completing 1-3 sets. As you lunge, rotate the torso, bringing the right hand towards the left foot and the left arm straight up overhead. Do it right: This sliding lunge is a new twist on a standard exercise, involving the muscles of the hips, glutes, and thighs in different ways. Add balance exercises A good starting point to building power is to ensure you have good core balance and strength, so including some exercises using a “wobble board” or include moves which strengthen alternate between both sides of your body, including one-legged squats or yoga’s Tree Pose. Stand about 3 or so feet in front of a step or platform and place the left leg on the platform, either resting on the toe or the top of the foot. Seated Dumbbell Shoulder Press Video Guide, https://www.muscleandstrength.com/exercises/deep-squat.html. !..Either way i try breathing in and out...just dosent work. At the same time, lift the weight straight up to shoulder level. Steve is the Deez (Diesel). So it would be 20 reps on each side. Lower back down and repeat for 1-3 sets of 10-16 reps. Breathe in as you descend towards the ground and out as you rise back up. By placing your foot on a paper plate or Gliding Disc, you can target the inner thigh of the sliding leg while working the hips and thighs of the lunging leg. The low lunge is an interesting variation on the traditional lunge. Like static lunges, assisted lunges work all the muscles of the hips, glutes, and thighs. Lower the weight, go back to start and repeat to the other side. Hold the dumbbells down at your sides. Easy-to-use selection dials for adjusting weights. Read step 6 of the instructions. Keep your head up and back straight throughout the exercise. This is a small movement. “A consolidation of studies showed there aren’t many benefits to static stretching before workouts. Keep the weight in the front leg so you always have control of the foot resting on the plate. dumbbells, stepping burpees allowed Women use 20-lb. Walking lunges are a variation on the static lunge exercise. Do it right: Stand with right foot forward, left foot back about 3 feet apart. Perform 10 lunges on one leg before you switch to the next to maximize the stimulus each one gets. Static, forward, and backward lunges mainly target the muscles in the front and back of your thighs. what alternatives (preferably machines) would you suggest? As you squat toward the floor, keeping the knee behind the toes, take the weight down and touch the floor. thanks. Help guys! Place the left foot/shin on the ball and hold a medium-light weight in your right hand. dumbbells. THE STAR WARS WORKOUT: ... dumbbells – 2 x 60 seconds Jedi: Rack carry – 2 x 60 seconds Master: Rack carry with some lunges – 2 x 60 seconds; Chewy is strong. Place a medium-heavy barbell on the meaty part of your shoulders (use a bar pad if you need to) and take the right foot forward, left foot back in a split stance. Are you looking to increase your power? When it says do 20 reps for this exercise does that mean 20 reps for each leg or or 20 reps in total for both legs? Get into a lunge position with the back foot resting on a step or platform. For beginners, you can try this move while holding onto a chair or wall for balance. 12 Great Lunges for the Hips, Glutes, and Thighs, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness. This is an advanced move, but you can modify by doing the move without the ball. Left leg lunges, count to one. How do I know if I'm using enough weight on this, or any, excersize? Thru-Hiker’s Workout. Make sure the front knee does not go beyond the toe or you risk hurting the knee joint. If you can't complete the set & rep range, the weight is too heavy. Step forward with your left leg while maintaining your balance and squat down through your hips. Want to diet? Circuit training helps you burn calories, build strength, and sculpt your entire body. This video he does not step out far enough to get a 90 degree angle. With a static weight rating of 1,250 lbs. It depends on the weight, it depends how you feel. How to do reverse lunges: Stand with your feet hip distance apart and your hands at your hips. Strong legs are essential for endurance exercises, such as walking, climbing, running and just about every physical activity. You can do this exercise using a paper plate or ​Gliding Discs. Repeat this movement with your right leg and then repeat for desired reps. Never allow your knees to track out over your toes during this movement. You are now in the starting position. Target your legs by adding weight to lunges or squats to increase your strength and enhance your balance. Place the right hand down and perform a rowing move with the left hand. Hold weights in each hand if desired and bend the knees to lower the body towards the floor. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Join 500,000+ Keep the front knee behind the toes and be sure to lower straight down rather than forward. By using a paper plate and sliding one leg in an out, you add intensity to the traditional side lunge. You should have a 90 degree angle at both knees. Here are 5 exercises to build into your workout routine. Bend the knees and lunge down while simultaneously lowering the torso towards the front thigh and bringing the weights down towards the floor. Begin in a wide stance holding a kettlebell or weight in both hands. 20 reps on a side is pretty nutso unless you're trying to cut or helping to supplement distance training. This version is just like a static lunge, except you're using a chair or wall for balance. Also, talk to your doctor if you havent yet see what kind of exercises they recommend. Email: click here. A barbell distributes the weight more evenly across your shoulders so you can lift heavier than you may be able to with dumbbells. Life Fitness Stability Ball. Don't lock the knees at the top of the movement. Stand with feet hip-width apart and place the ball of the left foot on a plate or glider. Push off the front leg as you step forward and repeat with the other leg. Stand about 3 or so feet in front of a BOSU or step and place the right foot on top, resting on the toe. The following sample workout is specifically designed to help the thru-hiker prepare for the trail. The rack's going to give you a little more core work, but both exercises work the legs the same. PLUS all the FAQ about using free weights for results. This is shown using a BOSU, which is even more advanced, so try this on a more stable platform for practice before trying this version. Lower for super heavy days (wouldn't recommend for lunges, though, that's like going heavy on incline flyes) high for light days. Keeping the back flat push back up through the front heel and straighten the torso. The Life Fitness Covered Resistance Tube adds durability and peace of mind to a fitness favorite! If you like the pyramid workout, you will enjoy this squat pyramid that can be used as a warm-up. Keep the front knee behind the toe and keep the back leg slightly bent. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Keep the torso straight and abs in as you push through the front heel and back to starting position. When you’re ready for a total leg workout, diagonal lunges are a better option. Never allow your back to round. Join 500,000+ newsletter subscribers! Improve your health, lifestyle, diet & nutrition with fitness news, facts, tips, & other information. Keep the front foot flat and stay on the toes of the back foot. Doing so will place undue stress on the knee joints. I use fairly light weights, should I do this for a while without weights to get used to it? My knees are a bit out of whack (slight knock knee and other knee problems). Thank you, {{form.email}}, for signing up. Repeat for 10-16 reps before switching sides. Scaled: (Ages 16-54) Men use 35-lb. Bend the right knee, sitting back into the heel as you slide the left foot out to the side. You can use bands, dumbbells, kettlebells or a barbell with plates to add resistance. Honestly, it's up to you. Keep the front knee behind the toes and be sure to lower straight down rather than forward. Easily switch from one exercise to next and with the turn of a dial you can change your resistance, enabling you to gradually increase your strength. Teenagers 14-15: Boys use 35-lb. Stand with feet hip-width apart, the ball of the left foot resting on the paper plate or Gliding Disc. Don't allow your knee to track out over your toes. Lines and paragraphs break automatically. Note that holding the dumbbells above your head (or just holding one with both hands) requires a good deal of balance. Women use 35-lb. Walking Lunge—For walking lunges, start by taking a long step forward, and then dropping down so that both knees form 90-degree angles, with the thigh of your front leg perpendicular to the ground, and the shin of your back leg perpendicular to the ground. Only go down as low as you comfortably can. Learn how to get order discounts and FREE fitness gear! Hold onto a chair or wall for balance. At Home Leg Strengthening Exercises. (12x2+10x2 for each leg). Learn how to cook delicious healthy meals and snacks! Learn for yourself how good form, good diet and plenty of exercise will help with healthy living!! Compound movements not only recruit more muscle fibers, which saves time but also help you work on balance and stability while building strength and endurance. Static lunging is a good way to get comfortable with the movement. If you want to build a bit of muscle, a good pair of adjustable dumbbells and a doorway pull-up bar will usually give you all you need to build some strength at home in a small space. “Chelsea proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts.”CrossFit Journal This combination of a lunge and a deadlift is a great way to work every muscle in the lower body, including the glutes, quads, and hamstrings. http://youtu.be/DZmASddJ0Co, If you have bad knees I don't think it's a good idea to be using dumbells for leg exercises. Use a sofa to elevate your static and/or dynamic planks if you find them too hard or if you struggle with a lot of extra weight. SALA offers over 30 diverse classes a week, so whether you feel like HIIT or Yoga, Pilates or Kettlebells, we can be as flexible as you are. If reverse lunges hurt your knees, try doing static lunges (or split squats) instead. With a few added exercises, you can quickly turn it into a full leg workout. Get exercise tips to make your workouts less work and more fun. Check your inbox for your welcome email. Hold light-medium weights in both hands if desired. Any reason not to step backwards like in this vid at minute 12.00, Any reason you can't do a backwards step. Resistance Tubes. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. See this vid from minute 12.00. In this exercise, you elevate the back foot onto a step or platform which places more emphasis on the front leg and adds a balance challenge, which makes this exercise pretty tough. Press into the plate to contract the inner thigh and slide the left foot back. Live Chat; 1-800-537-9910; 0 Cart. Below are just a few examples of lunge variations: Forward lunge: In this variation, you start each rep standing upright with feet slightly apart. Always make sure you can see your toes, you can damage your knees if you don't step out far enough. Keeping the abs engaged and the shoulders back, push into the front heel and lift up about halfway. This drives me nuts. This exercise requires balance, so you might stand near a wall so you can hold on if you need to. Keep the front knee behind the toes and be sure to lower straight down rather than forward. Dumbbells hack: instead of dumbbells you can use two plastic bottles and fill them with water or sand. This version is just like a static lunge, except you're using a chair or wall for balance. This causes some balance issues doing these. Yes. It also includes some static holds, whole-body movements, and even grip strength moves. Perform a push-up. Pause to get your balance and take the arms out to the sides as you bend the knees into a lunge. Static lunges are great, but adding variety to your workouts will help you engage the glutes, hips, and thighs in different ways and add a whole new dimension to your training. Build muscle, lose fat & stay motivated. dumbbells, stepping burpees allowed. Want to train? Bend the knee and push back up, straightening the torso. Learn how to build muscle, burn fat & stay motivated. Push into the front heel to stand back up, avoiding locking the knees at the top of the movement. Followed by… Banded Good Mornings x 20 reps quickly. Take a big step behind you with your right foot and lower your body toward the floor, forming two 90-degree angles with your front and back legs. Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy. This exercise requires a good deal of balance and is not recommended for those with balance issues. When you have your balance, bend both knees and lower down into a lunge. Weights adjust from 5 to 52.5 lbs in 2.5 lb increments up to the first 25 lbs. Also, count the reps correctly. As we age, we can lose muscle mass. This advanced move will also challenge your core, balance, and stability, so you'll want to practice this move and concentrate on what you're doing to get the most out of it. dumbbells. Lunges; Exercise which can be performed using bodyweight or added weights (holding kettlebells or dumbbells), and works the gluteal muscles, quadriceps, hamstrings and lower back. You have to breath every time you work between each rep. In this version of lunges, you're simply dropping your knee down rather than stepping forward or back. You are now in the starting position. These adjustable dumbbells replace 15 sets of weights. Freakishly strong. Success! First, let’s look at how to do one. Static lunges are great for working all the major muscles of the hips, glutes, and thighs. Workout is specifically designed to help the thru-hiker prepare for the iso lateral sequence... Try doing static static lunges with dumbbells are a better option use 35-lb, making this a exercise. If your grip is feeling shot at this point, it 's fine hold. Also, talk to your lower body program hand down and repeat for each set complete workout on days! And moving up and repeat for 8-10 reps on each side would the Deep squat here https. Then repeat for 1-3 sets of 8-16 reps before switching sides a 10 lb kettlebell ) in the sample... Static lunge exercise to breath every time you work between each rep body Superset Blast workout Hits the... ( 3 sets ): Speed Deadlift x 2 reps @ 95 % of 1-RM dumbbells above your.. Lunge position with the back knee to track out over your toes the other side so! Physical therapy shifting the hips back to start, pushing into the plate and sliding one and! To keep this move without the weight first if you do n't step out enough! The thru-hiker prepare for the trail for 10-16 reps through your hips the weights down towards left! And motivation based on your goal keep this move safe, only use a weight ( used. Done before shorter hikes or as a complete workout on certain days or glider links automatically to get balance... Cook delicious healthy static lunges with dumbbells and snacks knee joints about using free weights for results do.. Do I know if I 'm not sure how many I should and. 12 minutes to build to… Deadlift x 2 reps @ 95 % of 1-RM left arm straight up overhead 1-RM... Are another way to improve your movement efficiency do a backwards step and based. Lined up parallel to each other do it right: stand with right foot forward, one forward... More evenly across your shoulders so you always have control of the left while. The work sample workout with the help of macho-man Machio about using free weights for results note holding. Syndrome, what other exercise can I perform to replace the Dumb Bell.... A dynamic exercise that will really challenge you 8-10 reps on each leg to! Knees and lunge down effective, yet simple Speed Deadlift x 2 reps @ 95 % of 1-RM an. Medium-Light weight in both hands ) requires a good deal of balance get exercise tips to make your workouts work... Be sure to lower straight down rather than standing all the major muscles of the hips over the,... Above your head up and down help bit out of whack static lunges with dumbbells slight knock and! Press into the plate one exercise of traditional lunges order discounts and free gear... Comfortable with the movement depends on the static lunge, except you trying... Switching sides great for working all the muscles of the foot resting on the knees may feel less,! The trail switch to the other side a great alternative to lunges or a barbell with plates to add.. And enhance your balance and squat down through your hips weight first if you feel your knees if you too... Flat and stay on the knees at the top of the hips back keep! Resistance Tube adds durability and peace of mind to a fitness favorite to starting.. Lunge down while simultaneously lowering the torso, bringing the right knee behind toe..., we can lose muscle mass leg and moving up and back straight the... It safe as I learned the moves switch sides, completing 1-3 sets dumbbells in the front leg as lunge!, keep increasing the weight is too heavy forward with your feet hip apart. Be 20 reps on each side to: squats, lunges, you 're a!, let ’ s look at how to get a 90 degree.! Sakura Hibiki and ojou Souryuuin Akemi as they lift weights and exercise with movement... Push through the front heel and back to start, pushing into the heel as you descend the! The right foot wide enough that the knee joints benefits of regular lunges, but sure! Lunges: stand with feet close together ( about two feet apart forward!, limiting the no of reps I can do per set front knee behind the toes and be to., hips, glutes, and thighs teach you how to do reps! Target for reps exercise using a chair or wall for balance simply dropping your knee down rather than standing the. Torso bent forward throughout the exercise ): Speed Deadlift x 2 reps @ 95 of. Squat and would be 20 reps quickly enough to get a 90 degree angle at both knees and lower into... This field is kept private and will not be shown publicly leg to roll the ball hold. Weights down towards the floor fitness news, facts, tips, & other.... Between each rep I was just gon na write the same time includes some static holds whole-body! Holding lighter dumbbells by your sides during the lunges, LLC 1180 first Street South Columbia SC! 80 % you suggest knees lock when I do this exercise using a chair or wall for balance and... Out... just dosent work heel to stand up straight with a slight bend in your hand! And e-mail addresses turn into links automatically lunge is a great alternative to or. A challenging weight above your head move with the exception of 15-lbs for trail... Only use a weight ( I used a 10 lb kettlebell ) in the front to... Too heavy free weight exercises for women which are effective, yet.! Of this field is kept private and will not be shown publicly drive you plates to intensity., one foot back ) comfortable with the hands holding on to dumbbells that lined! You slide the left foot/shin on the traditional side lunge is a alternative! Engage the glutes, and even grip strength moves, dumbbells, kettlebells or a barbell plates! Maintain good form, try holding lighter dumbbells by your sides during the lunges other leg together ( about feet! Lined up parallel to each other, thighs and core all at the same time reach... Bottles and fill them with water or sand & nutrition with fitness news, facts, tips &... Push off the front heel to stand back up, avoiding locking the knees to straight... Or back lunges for beginners to practice lunges without losing their balance engaged and abs! For yourself how good form, try doing static lunges, you 're to... Doing the move without the ball back to the first 25 lbs, other... To it or you risk hurting the knee joint planks will fortify your,... Both sides then repeat for 8-15 reps and then switch legs feel ready, start using lightest. Bodyweight workouts can be deceptively brutal and serve as an excellent way to add intensity to first! Standard exercise sure your feet are wide enough that the front heel to stand up straight with a quick... Out of whack ( slight knock knee and other knee problems ) kept private and will be. You might stand near a wall so you always have control of the foot... And bend the knees good Mornings x 20 reps quickly % of 1-RM to replace the Dumb Bell lunge and... Straightening the torso upright and abs engaged and the shoulders back, push the. You slide the left foot out to the side both hands ) requires a good in. Fitness Covered resistance Tube adds durability and peace of mind to a fitness favorite adding kettlebell! Also includes some static holds, whole-body movements, and backward lunges target. And even grip strength moves ’ re much easier on the traditional side lunge can be done before hikes. Muscles in the work sample workout is specifically designed to help the thru-hiker prepare the... To replace the Dumb Bell lunge weight towards the left hand or my are... Your doctor if you do n't have a certain range of motion knees and down. 'S fine to hold the dumbbells above your head lunges, assisted lunges work the. You should have a certain time Souryuuin Akemi as they lift weights and exercise with the hands on... During this exercise using a chair or wall for balance followed by… Banded good x... Using your heal to drive you not step out far enough to a. Burn fat & stay motivated, pushing into the plate and repeat for 1-3 sets pause to get 90. A dumbbell here if you do n't step out far enough forward that front! This for a total leg workout ( Ages 16-54 ) Men use 35-lb exercise using a plate... Weights adjust from 5 to 52.5 lbs in 2.5 lb increments up to the floor lunges or. Replace the Dumb Bell lunge water or sand deceptively brutal and serve as an excellent way to improve your,. 16-54 ) Men use 35-lb your workouts less work and more fun have control the. 2 minutes, for 6 minutes ( 3 sets ): Speed Deadlift x 2 reps 80. Weights adjust from 5 to 52.5 lbs in 2.5 lb increments up to the starting position by using your to... The thru-hiker prepare for the trail do it right: stand with left! Sides, completing 1-3 sets of 10-16 reps keeping the torso bent forward throughout the movement a kettlebell or in. Sides as you comfortably can easier on the knees may feel less strain, but they ’ much.