The lunge is an effective exercise for your lower body, but when performed incorrectly, it can also be dangerous. The wrong type of posture during a lunge could result in sore knees and pulled muscles, so the right technique is vital to prevent injury and get the most from a lunge. Both the basic lunge and the side lunge are valuable additions to your lower body routine, as they help tone the glutes, hips and thighs.
Basic Forward Lunge
Step 1
Stand with your feet together and your back straight. Inhale and step forward with your right leg two feet in front of your left leg.
Step 2
Shift your weight into your right heel and exhale as it makes contact with the ground. You are now in lunge starting position.
Step 3
Dip your body down toward the ground by bending your left knee to the floor. Your right knee extends forward, but do not let it pass the toes of your right foot. Dip as low as you comfortably can to complete the lunge. Your left shin should remain parallel to the floor at all times.
Step 4
Raise your body back up to your start position, completing one repetition. Complete as many as you'd like with your right leg forward, then switch and complete the same amount with your left leg forward.
Step 5
Add hand weights to the exercise to make it more challenging.
Side Lunge
Step 1
Stand with your feet together and your back straight. Step to the right side, keeping your toes facing to the front at all times. Leave your left foot firmly in place while your weight is supported by your right leg.
Step 2
Lower your body down so that your right knee bends no farther than your right toes. Your left leg stays extended as you dip. Do not lock your knee. Leave your left knee soft so it acts as balance support for your right leg. Extend your arms in front of your body to help steady yourself.
Step 3
Rise back up and step your feet together to complete one repetition. Complete as many as you'd like on the right side and then repeat the same amount on your left side as well.
Step 4
Complete the exercise while holding hand weights to increase the difficulty level.
