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Lunges are a simple yet highly effective exercise that works the quadriceps, glutes, hamstrings, calves, and core muscles. These exercises are quite safe, as they involve basic movements that are easy to execute without the need for any special equipment. Lunges are also great for improving balance, increasing hip flexibility, enhancing coordination, building muscle size and endurance, boosting spinal health, improving core stability, and toning multiple muscle groups for overall strength and muscle development.
Steps
Performing the Forward Lunge Exercise
Start with a straight posture. Stand with your feet hip-width apart on a flat surface. Relax your shoulders, allowing your shoulder blades to drop. Maintain this stance by tightening your core to keep your spine straight and stable.
- During the lunge, your arms and hands can be positioned to help with balance. Some people prefer placing their hands on their hips, while others keep their hands by their sides or in front of them.
- Keep your back straight throughout the movement. This means you should lift your head and gaze straight ahead, although you can glance down to ensure proper form.
- Many find it helpful to focus on a fixed point on the wall (or another object) directly in front of them to maintain balance.
Step forward with your right foot. Place your right foot on the floor with the heel touching the ground first. Lean forward so that approximately 70% of your body weight is on the front leg. Keep your back and upper body straight. Maintain this posture throughout the movement.
Lower your body until your right knee forms a 90-degree angle. While keeping your back and torso straight, lean forward until your right thigh is parallel to the floor. Slightly bend your hips to maintain this position and keep your back straight.
- Do not let your right knee extend past your toes. The position of your right knee should remain directly above your right ankle.
- In this lunge position, your left knee (behind) should form a 90-degree angle, with your shin parallel to the floor and your thigh perpendicular to it.
- In this lunge, only the toes of your left foot should be touching the floor. The heel of your left foot should no longer be on the ground as you lean forward.
Francisco Gomez
Fitness Trainer
Fitness Trainer
Experts recommend: Bend your knee to a 90-degree angle. If your knee goes beyond your toes, you're not engaging the intercostal and hip muscles. Instead, you're relying on the knee, which could lead to swelling or inflammation.
Push your body up using your right foot. Use your right foot to raise your body and return to the starting position, standing tall with your feet hip-width apart.
Repeat the forward lunge movement. After completing the lunge with your right leg, you can switch to the other leg and perform the lunge with your left, or continue with your right leg. The order doesn't matter, but you should perform an equal number of lunges with both legs before finishing the exercise.
- Alternatively, you can perform stationary lunges. Instead of alternating stepping forward and back, you will lift your body while lunging by straightening the leg, but without moving the foot. Then return to the lunge position by bending the knee.
- Repeat this a few times, then switch to the left leg.
Perform the reverse lunge
Start with a straight posture. First, stand tall on the floor with your feet hip-width apart. Push your chest out to maintain a straight back with the support of the appropriate muscle groups. Engage your core to keep your back stable.
- During the reverse lunge, you can place your hands in any position that helps maintain balance. Some prefer placing their hands on their hips, while others keep their hands by their sides.
Take a big step back with your left leg. Lower your body until your left foot touches the floor, with the toes landing first.
Keep both legs bent at a 90-degree angle. After your left foot touches the ground, lean backward until both your right and left knees are bent at a 90-degree angle. Your right shin should be perpendicular to the floor, and your right thigh should be parallel to it. Your left shin should be parallel to the floor, with your left thigh perpendicular to it.
- Your left foot should only touch the floor with the toes.
Return to the starting position. Push yourself up with your left leg until you return to the initial stance. Both feet should be placed evenly on the floor, shoulder-width apart.
Repeat the reverse lunge. You can continue performing the reverse lunge by repeating it on the left side (left leg stepping back) or switch to the right side (right leg stepping back). The order doesn't matter, but you should aim for an equal number of lunges on both sides before completing the exercise.
Perform the lateral lunge exercise
Stand tall. To begin the lateral lunge, stand with your feet hip-width apart. Lift your head with your chin slightly up. Place most of your body weight on your heels, engaging your core to keep your back straight. Open your shoulders and puff your chest out.
- During the lateral lunge, you can position your arms and hands in any way that helps you maintain balance. Some people prefer placing their hands on their hips, while others prefer keeping their hands by their sides.
Step to the right. Place your left foot on the floor and keep your back straight. Shift your body weight to your right foot.
- The distance between your feet will vary depending on your height, but your right foot should be at least 60 cm away from your left foot.
- Adjust your stance as you change the distance between your feet to stretch your leg muscles comfortably.
Bend your right knee. Once your right foot is flat on the floor, bend your right knee to lower your body. Keep your shin at a 90-degree angle to the floor, and ensure your right knee stays directly above your ankle. Fully extend your left leg and keep your left foot planted on the floor. Most of your body weight should now be on your right leg.
Lift your body using your right foot. Push yourself up with your right foot and return to the initial standing position with your feet placed hip-width apart.
Repeat the same steps for the left side. Complete the lateral lunge on the left side following the same steps, but moving in the opposite direction.
- Alternatively, you can continue with the lateral lunge on the right side before switching to the left.
- Ensure you perform an equal number of lunges on both sides before completing the exercise.
Add a torso twist while lunging and moving forward
Begin in a straight standing posture. Stand tall with your feet shoulder-width apart. Keep your back, torso, and head aligned. Engage your core to support your back.
- To enhance the intensity of this lunge exercise, you can hold a medicine ball in front of you. Medicine balls are heavier than regular balls and come in various weights. Choose a weight that suits your strength.
- If you don't want to increase weight, simply use a regular ball. Holding an object while twisting still provides support for the movement.
Lift your right leg. Begin by lifting your right leg by bending your knee. Pause in this position until you feel balanced. Keep your back and upper body straight by engaging your core muscles.
Place your right foot on the floor with your heel touching the ground first. Step your right foot forward and place it on the floor, ensuring your heel makes contact first. Lean your torso forward so that your right knee bends. Your shin should be at a right angle to the floor, and your thigh should be parallel to the ground. Avoid leaning too far forward to prevent your knee from extending past your toes. Simply push your hips slightly forward while maintaining a straight back.
Twist your upper body to the right. While in the lunged position with your right foot forward and your right foot on the floor, rotate your upper body to the right. Hold the medicine ball in both hands in front of you as you turn. After the rotation to the right, return to the starting position.
Step your left foot forward. Since this is a walking lunge, the next step is not to return to the starting position but to continue moving forward. Extend your left leg forward while keeping your balance on your right leg and prepare for the next lunge.
Place your left foot on the floor. Lean forward as you place your left foot on the ground, ensuring your heel touches the floor first. Continue shifting your body weight until your left thigh is parallel and your shin is perpendicular to the floor. Avoid leaning too far forward to prevent your left knee from extending past your toes. Simply push your hips forward slightly, but keep your upper body and back straight.
Twist to the left. Perform the same twisting motion as before, holding the medicine ball with both hands in front of you, and complete the twist to the left.
Continue moving as you lunge forward. Repeat the forward lunges with both the right and left legs while incorporating the twisting motion. Keep lunging forward until there is no more space to move. Then, simply turn around and continue walking lunges in the opposite direction.
Challenge yourself with the 30-day lunge challenge
Commit to 30 days to complete the challenge. The 30-day lunge challenge is a great way to practice different lunge variations and build your strength regularly. Having a clear goal will motivate you throughout the process. However, before starting, make sure to plan the best 30-day period that works for you. Dedicating an entire month is likely the most convenient and simple way to approach this challenge.
Complete at least 100 lunges per week. Ideally, you should do lunges several times a day, but you don’t need to hit 100 lunges each day from the start. Begin by completing 20-30 lunges per day and gradually build your endurance. However, aim to reach at least 100 lunges per week.
Increase to 100 lunges per day. As your endurance and energy improve, aim to complete 100 lunges daily. You can break down the total number of lunges as follows:
- 30 forward lunges, 15 per leg
- 40 side lunges, 20 per side
- 30 reverse lunges, 15 per leg
Track your progress. Keep a log of the number of lunges you complete each day and the type of lunge you perform. Even if you can’t achieve 100 lunges every day, tracking your progress will show how much you’ve improved after 30 days.
- No matter the outcome, reward yourself once you finish the challenge. Think of a reward you can look forward to throughout the 30 days for motivation. (If weight loss is your goal, avoid rewarding yourself with food. A movie ticket, a new book, or an afternoon walk in the park are better alternatives.)
Tips
- To better visualize how to perform stationary lunges and walking lunges, you can watch a video on the Mayo Clinic website — http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/lunge/vid-20084662.
- To increase resistance, use your hands to hold dumbbells or a kettlebell while performing forward lunges. Choose a weight that matches your fitness level, and avoid using weights that are too heavy. If you don’t have actual dumbbells or kettlebells, you can use household items like cans or plastic bottles filled with water (or other liquids).
