Lunges are an excellent strength-training exercise for several reasons. They work multiple major muscle groups at once, giving you a lot of return benefit on a short time investment; you can do lunges without any extra equipment; and they mimic the kind of functional movements you often perform in the course of your everyday life.
Although there are almost endless variations on the lunge, start by mastering the two most common types you'll encounter: forward lunges and side lunges. Both work your glutes, quads, hamstrings, adductors and calves, although side lunges put more emphasis on your glutes and hip adductors.
Forward Lunges
Step 1
Stand with your feet, hips and shoulders square. Your feet should be hip-width apart.
Step 2
Take a large step forward and bend both knees, lowering your hips straight down between your feet.
Step 3
Check your positioning: Both knees should be bent at about a 90-degree angle, and you should be balanced on the balls of your back foot. Your front foot remains planted flat on the floor, and your front toes and knee should all point forward. Adjust your foot position, as necessary, so you can get into the proper body alignment.
Step 4
Push off with your front foot, returning to the starting position. You can either complete a full set of eight to 12 lunges on one side before switching leading legs, or alternate leading legs with each lunge, for a total of 16 to 24 lunges.
Side Lunges
Step 1
Stand as for forward lunges, with your hips, shoulders and feet square, feet about hip-width apart.
Step 2
Take a large step out to the right. Once you've planted your right foot, shift much of your weight to your right leg and bend that leg, as if you were squatting over a chair.
Step 3
Check your body position: Your right leg should be bent at about 90 degrees and your back should be flat, although you can and should hinge slightly forward from the hips to maintain your balance. Check also that your right knee is lined up directly over the big toe of your right foot; if your knee tilts in, you probably stepped too far to the side. Your left leg stays straight but not locked, foot planted in the starting position.
Step 4
Push off with your right leg, moving back to the starting position and evenly weighting both feet again. As with forward lunges, you can either alternate lead legs or complete a full set of lunges with one lead leg before switching to the other side.
Tips and Warnings
- You can also do back lunges, with almost the same technique as for forward lunges. The only difference is that instead of stepping forward with each repetition, you take a large step back. If you have trouble remembering how far to step with each repetition, use masking or painter's tape to mark a line for the starting position, and another line or cross where you should place your leading foot as you lunge.
- Always consult a physician before you begin a new exercise program.
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