The lunge is a strength training exercise that is used to strengthen all the major muscles of the hips, glutes and thighs. The lunge can be performed without weights (i.e., bodyweight) or you can increase the difficulty using either dumbbells or a barbell with weights on it.
*Muscle Group Worked: Hips, glutes, quads, hamstring and calves
Static Lunges: Stand with right foot forward, left foot back about 3 feet apart. Hold weights in each hand if desired and bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward. Keep the torso straight and abs in as you push through the front heel and back to starting position. Don’t lock the knees at the top of the movement. Perform 1-3 sets of 8-16 reps according to your fitness level and goals.
Forward Lunges: Advanced
This is an advanced version of the static lunge. Step forward with the working leg and drop down into the lunge position. Push through the heel of your front foot, and propel yourself back into a standing position with your feet next to each other. Straightening your knees, power your body back into a standing position all in one continuous, smooth motion.
Lunges with Dumbells: Advanced
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. Keeping the torso upright and abs engaged, bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward. Lower down as far as you can go without touching the back knee to the floor. Push into the front heel to stand back up, avoiding locking the knees at the top of the movement. Perform 1-3 sets of 8-16 reps.
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-Eric & Maleka Beal
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*Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
Eric and Maleka Beal are health coaches and co-founders of BetterChoices, a health & wellness company and social community focused on educating, advocating, and promoting better health and wellness through lifestyle, nutrition, and fitness education.