This no-equipment-needed exercise targets the hips, glutes and thighs, while using the low back and abs as stabilizers throughout each rep. Because lunges work multiple muscle groups, they are a great choice for those who don’t have a lot of time to work out.
Basic lunge: While keeping your torso erect and arms relaxed at your sides, take a large step forward. If balance is an issue, be sure to hold onto a stable surface for support. Bend the knees, keeping the shin of the front leg as vertical as possible as you slowly lower your trunk toward the floor. After reaching the bottom of the lunge, pause long enough to take in a breath, and then slowly push your body back up, placing emphasis through the heel of the front foot. Be careful not to lock the knees at the top of the movement.
Beginners should avoid coming down too far toward the floor as it takes established leg strength to push your body weight back up. If you have knee problems, do not attempt lunges until you have clearance from your doctor. For those with good leg strength looking for maximum range of motion, lower the hips so that the thigh of the front leg is parallel to the floor. The knee should be positioned over the ankle and foot pointing straight ahead. The back leg can be positioned in one of two ways. You can bend both knees to an approximate 90 degree angle, or if greater flexibility of the hip flexor is desired, keep the back leg straight but relaxed, while bending the knee of the front leg until you feel a gentle stretch.
Reverse lunge: Instead of taking a step forward, take a slow, controlled step backward.
Side lunge: A nice way to mix it up, side lunges target the inner thighs to a greater extent than traditional lunges. With this variation, take a step to the side and lower your body by bending your knee, rather than stepping to the front or back. Once you feel a strong contraction on your outer thigh, step back to the starting point and repeat with the other leg.
Tips
The lower your body travels in a lunge, the greater emphasis is placed on the glutes. Inflexibility can interfere with safe range of motion, and so it is important to know your strengths and weaknesses before attempting a new exercise.
To help avoid overstressing the knee joint, keep the front knee behind the toes and avoid shifting the upper body forward. Try to look straight ahead rather than down.
If you are looking for a way to take it to the next level, hold onto dumbbells while performing the exercise. You can also elevate the back foot onto a low step or bench which places more emphasis on the front leg. Placing the back foot on a small stability ball is also an advanced move, creating an additional balance challenge.
The number of sets and reps performed will vary according to fitness level and goals. Generally speaking, one to three sets to muscle fatigue, as long as proper form is adhered to, is recommended, every other day.
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