Lunges

Lunge exercise

Main muscle worked: Quadriceps, hamstrings, and gluteals

Lunges are a great workout for your thigh and buttock muscles. Here's how they're done.

1. Hold a dumbbell in each hand (optional).

2. Place feet shoulder width, toes forward.

3. Step 2-3 feet forward with your left leg.

4. Lower your body until your right knee is 3-4 inches from the ground.

5. Step back with your left leg until you're in the starting position.

6. Repeat slowly. The whole movement should be completed in 3-5 seconds.

Options

You can alternate legs, or work one leg for the desired number of repetitions before switching.

Beginners don't need to use dumbbells

Beginners don't need to drop as low.

Proper Technique

Keep torso erect and back slightly arched.

Keep back and abdominal muscles tight throughout the exercise.

Split squats

Split squats are similar to lunges. They work the same muscle groups but are easier for beginners because they don't require as much balance.

1. Step forward 2-3 feet with one leg.

2. Leave your feet in this position for the entire exercise.

3. Hold onto a sturdy object on your right or left side.

4. Slowly lower your body, so one knee is 3-4 inches from the ground and the other knee is above its toes.

5. Raise up your body but don't move your feet. Repeat 8-10 reps.

After you are comfortable with this exercise try letting go of the support. Then you may progress to the forward lunge listed above.

Diagonal Lunges

The diagonal lunge is a bit trickier than the forward lunge. When you take your forward step it should at a diagonal instead of forward.

When stepping with the right leg, your foot should land outside of your right hip. Right toes pointing diagonally.

When stepping with the left leg, your foot should land outside of your left hip. left toes pointing diagonally.

Every variation will work a slightly different part of the target muscle. The more balance that is required the more you are working your core. This video is very informative about all the lunge styles discussed above. Seeing a demonstration often makes it easier to understand than simply reading steps.

Bilateral Lateral Lunges

Lateral lunges work the outer and inner thigh muscles called the adductors and abductors.

With this version on the lunge you step out to the side.

Lean in that direction and lower your hip down toward the floor.

Push into your heal to drive back up.

Your arms can be bent in front of you for balance.

Watch this video to see how a dumbbell can be added to make the exercise more challenging.

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