1. Get Down to Basics
Lunges give you an effective leg workout without needing any special equipment. Of course you can add weight and different upper body exercises to get more out of your workout, but it's not necessary. Step out with one foot about 1.5 to 2 feet in front of you. Put your weight into your forward heel and use your back leg mostly to balance. Lower your body toward the ground until your forward knee bends to a 90-degree angle. Press your body weight through your heel until you lift back up to standing. You'll be begging to stop after 15 to 20 repetitions.
2. Watch Your Form
The way to get the most out of your lunges is to maintain proper form. Keep your abdominal muscles tight as you perform the exercise to protect your lower back and to keep you steady. Don't ever allow your knee to bend past 90 degrees. A simple way to check for this is to make sure your knee never bends over your toe. Keep your upper body straight, being careful not to lean forward or bend backward.
3. Dust Off Your Dumbbells
There are a couple of ways to use dumbbell weights while you do lunges. One is to choose a relatively heavy weight to add to the simple motion in your stationary lunge. In this case, just hold a dumbbell in each hand and let your arms hang down to your sides. If you want to get more of an arm workout, do bicep curls as you lunge. You can also do front raises to work the shoulders, raising the weights up in front of you as you lunge down. When doing front raises with dumbbells, don't lift them any higher than shoulder level.
4. Lunges on the Go
Go into a lunge form by stepping forward as far as you can, lowering your body until your knee bends to a 90-degree angle. Alternate your legs to walk and lunge about 20 strides. Again, be very careful not to allow your knee to bend past your toe as you do walking lunges. Keep your strides long and steady, stopping if you become unable to maintain proper form.
5. Lunges With a Twist
Make your lunges tough by adding a little hop to your step. Start in a lunge position with your arms to your sides. Jump up explosively and immediately switch the position of your feet. Land in a lunge and bend your knee to a 90-degree angle, absorbing the shock of the landing. You can also add a torso twist as you jump up into the air. Alternate which direction your turn your torso during each jump for an even workout.
