The lunge is a popular exercise for helping strengthen and tone your upper legs and butt. For variety, it can be performed by stepping backwards instead of forwards and while walking. Regardless, the anatomy of the exercise and the benefits gleaned from it vary only a little. You can also use a pair of dumbbell in your hands to help add resistance to the lunge, or you can use your body weight to get an effective lower body workout.
Starting The Movement
Stand with your feet together and your shoulders positioned directly over your hips. The American Council on Exercise recommends that you tighten your abdominal, or stomach, muscles to help keep your spine in proper alignment before beginning the movement phase of this exercise. Keep your shoulders over your hips at this point to maintain your balance.
Beginning Phase
If you’re going to perform this exercise using the additional resistance afforded by a pair of dumbbells, you should be holding them in your hands with your palms facing your body. Place your feet slightly apart and step forward with your right leg in a step that’s somewhat exaggerated from your normal walking stride. If you’re performing a backward stepping lunge, you should step backward with your left foot at this point.
Bringing on the Burn
At this point, you should be standing with your right foot in front of your body and your left foot behind your body. To perform the lunging movement, you should bend both knees to lower your upper body toward the ground. Continue bending your knees until your right thigh is about parallel to the ground and your left knee is nearly touching the ground. Pause at this point to add a little difficulty to this exercise. You should be feeling the burn in your thighs and butt.
Returning To Starting Position
Now that you feel the burn in your thighs, straighten both legs to raise your upper body to your full height. You have completed a single rep. Then, step backward with your right foot. Maintain your balance when performing this movement, since returning to a standing position can often cause minor dizziness. Step back with your right leg and place it beside your left leg. Repeat according to your personal exercise goals and do an equal number of reps for each leg. You can also perform what are called “walking lunges” by bringing your left foot forward and continuing to perform the lunging movement in a “walking” motion.
