Leg lunges are a popular exercise for building strength in the upper legs, including the hamstrings. It's often included in conditioning routines for athletes from sports such as soccer and basketball, where the lunging movement is common, according to MayoClinic.com. One benefit of lunges is almost everyone can do them and they can be done almost anywhere and do not require any exercise equipment. In addition to your hamstrings, lunges also strengthen and tone your quadriceps and gluteal muscles.
Step 1
Stand up straight with your feet shoulder width apart.
Step 2
Pick up your right foot, and take a big step forward, setting your right foot flat on the ground.
Step 3
Bend your right knee--the one in front--until it is at a 90-degree angle. At the same time, your left knee will bend until it is parallel to the ground.
Step 4
Repeat the knee bends to complete as many lunges as you would like or for as long as you desire.
Step 5
Straighten your knees while pushing back on your heels to return to a standing position. Place your legs shoulder length apart.
Step 6
Repeat the lunges with your left leg forward and your right leg back to ensure both hamstrings get an equal workout.
Tips and Warnings
- When doing lunges, your front knee should stay over your ankle. Do not lean so far forward that your knee extends beyond your toes, the Oregon State University Extension Program advises. When lunging, balance your weight between your right heel and left toes when doing right leg lunges, and your left heel and your right toes when doing left leg lunges. If you are just starting out doing lunges, it's okay if you cannot bend your knee so it makes a 90-degree angle. Just bend it as much as you can and gradually increase the knee bend until you can hold the knee at a 90-degree angle, MayoClinic.com advises. To increase your workout while doing lunges, hold weights in your hands.
