The lunge, also called a split squat, works your entire lower body at once. Your glutes, quads, hamstrings and calves all activate to help you get down into the one-leg-back, one-leg-forward lunge position, then power you back up to the standing position. Even if you're strong enough to do a full set of lunges with your own body weight for resistance, you can use increasingly difficult modifications to keep the exercise challenging.
Basic Form
To do the most basic form of lunges, also called a forward lunge or a standing lunge, stand square with your feet hip-width apart. Take a long step forward with one leg, then bend both knees, lowering your hips straight down. Let your back heel come up off the floor and adjust your stride length, as necessary, until both knees are bent at a 90-degree angle. Push off with your front leg to return to the starting position. Either alternate back and forth, leading with first one leg, then the other, or do a full set of lunges on one side before switching to your other side.
Variations
The lunge has almost endless variations. One of the simplest, known as walking lunges, is stepping forward at the end of each lunge instead of pushing back, so you cover ground with a long, Monty Python-esque stride. You can also initiate the lunge by stepping back instead of forward, or do lunges to the side, squatting down on your leading leg while keeping your trailing leg straight. More advanced variations include adding an upper-body twist to the lunge, or jumping from the lunging position, landing in a lunge with your other leg forward. This latter exercise is an advanced plyometric, or jumping, exercise sometimes known as bike jumps.
Benefits
Lunges challenge your balance more than many other lower-body exercises. If you're particularly good at doing lunges and have good balance, challenge yourself by doing lunges with your front leg on a wobble board or balance disc. Lunges also simulate and prepare you for the functional type of movement you may need in real life; examples of real life situations include picking items up and pushing a car.
Modifications
If you struggle with balance while doing lunges, exercise next to a wall or sturdy chair for support. Once you can do a full set of lunges, carry a dumbbell in each hand or a barbell across your shoulders to make the exercise more difficult. Aim for a set number of repetitions -- one set of 12 is ideal if you're exercising for general strength and fitness. Increase the weight by 5 to 10 percent once you can hit the target number with good form.
Member Comments