Forget squats — I did pizza plate lunges to strengthen my legs, sculpt my back and tone my core all at once
Here's why the pizza plate lunge is the lower-body move we should all be doing.
The pizza plate lunge is a unique exercise designed to target multiple muscle groups simultaneously. Strength coach Ben Bergeron shares this move on Instagram, praising its ability to create a more physically formidable human. The exercise requires a heavy weight plate, which should be challenging but manageable by the final few repetitions.
To perform the pizza plate lunge, begin by standing with feet hip-width apart, chest open, and core engaged. Hold the weight plate across your forearms, elbows bent at 90-degree angles. As you step forward with one leg, lower the back knee to the ground, creating a lunge position with the front thigh parallel to the floor. Drive through the front foot, bringing the back foot forward and stepping into the next lunge. Alternate legs, maintaining a controlled tempo and engaged core throughout. Aim for 10 reps on each side.
This move offers a number of benefits compared to traditional lunges. Unlike squats, the pizza plate lunge engages a variety of muscle groups - quads, glutes, hamstrings, adductors, abs, obliques, spinal erectors, shoulders, upper back, chest, and arms. By moving on one leg at a time, the exercise forces the body to balance, stabilize, and control its position in space, thereby enhancing overall functional strength. This can be particularly beneficial for everyday activities such as carrying heavy loads or children.
However, it's important to note that beginners, pregnant or postpartum individuals, and those recovering from injuries should avoid this exercise. It's always advisable to seek personalized advice from a qualified professional before incorporating new movements into your routine.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
