When it comes to lower body exercises, few can match the overall benefits that lunges provide. We will walk you through how-to do lunges perfectly for biggest results.
This one simple exercise is great for developing the glutes, quadriceps, hamstrings, calves, and even your abdominal muscles, all at the same time. Best of all, you don’t need any equipment to perform them….just a little open space.
How-To Do Perfect Lunges
- Stand tall with your chest up, eyes forward, and feet about shoulder width apart.
- Step two to three feet forward with your right foot. Allow both knees to bend until your front knee is at about a 90-degree angle, with your knee behind your toes, and your back knee a few inches above the floor.
- Press into your right foot (keep your foot flat into the floor), and push back to the starting position.
- Repeat, stepping forward with your left foot, and alternate legs for 8 to 12 reps per side.
- Throughout a lunge exercise your arms and hands can be in any position that helps you maintain your balance. Some people may prefer to put their hands on their hips while others may prefer to keep their arms held out to the side or in front of them.
- When ready, feel free to add some external resistance such as dumbbells, kettlebells or a medicine ball. Just be sure the weight is manageable and allows you to maintain good form.
- Do not allow the knee on your front leg to move beyond your toes. Ideally, your knee should be positioned directly above your ankle. This will help keep the knees in a safe position and prevent injury.
- Be sure to maintain proper breathing throughout the exercise by exhaling as you push yourself back up to the starting position.
- When you’re ready to take your lunges to the next level, there are many variations that are sure to challenge you such as the reverse lunge, the walking lunge, the lateral lunge, and the rear foot elevated lunge.
About the writer: Ken Grall is a Certified Strength & Conditioning Specialist (CSCS) and owns and operates an Edge Fitness in Madison, Wisconsin. Learn more about Ken.