A lunge is a lower body exercise that is often part of an overall leg routine to help strengthen and elongate your butt, quadriceps and hamstrings. A lunge is a versatile exercise, as you can execute them with just your own body weight, or use dumbbells, a barbell or resistance bands for more of a challenge. Variations of the lunge, such as the diagonal lunge, help work the muscles from slightly different angles to make a more complete workout.
Step 1
Stand with your feet facing forward and your hands on your hips, a dumbbell in each hand or a barbell across your shoulders.
Step 2
Look straight ahead and step forward with your right leg at a 45 degree angle. Bend your right knee so your leg is at a 90 degree angle and your knee is no farther than your toes.
Step 3
Step back so your right foot is even with your left once again. Step out with your left leg at a 45 degree angle and bend your left knee to 90 degrees. Return to the start and continue alternating until your set is completed.
Step 4
Stand with your feet about shoulder width and alternate stepping back on a 45 degree angle into a lunge position for a different feel. Step the right leg back to 5 o’clock and the left back to 7 o’clock.
Tips and Warnings
- Walk down the length of the room or field in traveling diagonal lunges, if you have a lot of space to work in. Move up to the ball of your foot on your back leg when you step into the squat.
Member Comments