The lunge is an exercise that can be done easily and efficiently to build strength in the quadriceps, buttocks, hamstrings, calves, and midsection. This exercise is also relatively safe because the movements are simple and easy to follow, and do not require special equipment to do it. Lunges are also great for improving balance, increasing hip flexibility, promoting better coordination, building muscle size and strength, improving spinal health, increasing midsection stability, and toning various muscle groups to balance strength and muscle growth.
Step
Method 1 of 5: Performing a Forward Lunge
Step 1. Start in a standing position
Stand straight with your feet hip-width apart and flat on the ground. Keep your shoulders relaxed and let them extend toward your hips. Hold this position by flexing your abdominal muscles to keep your spine straight and stable.
- During the lunge exercise you can place your arms and hands in any position that helps maintain balance. Some people prefer to place their hands on their hips, while others prefer to keep their arms extended to the side or in front of the body.
- Ideally you should keep your back straight during the lunge. So, try to keep your head straight while looking straight ahead. However, it's okay if you want to look down to make sure you're in the right position.
- Some people can maintain their balance better by staring at a specific spot (or other object) on the wall in front of them.
Step 2. Step your right foot wide forward
Place your right foot on the floor with the heel first. Lean forward so that about 70% of your body weight rests on your front leg. Keep your back and upper body straight. Hold this position.
Step 3. Lower your body until your right knee is at a 90-degree angle
While keeping your back and upper body straight, keep moving your body forward until your right upper leg (thigh) is parallel to the floor. You may have to bend your hips slightly to get into this position, but keep your back straight.
- Do not move your right knee beyond your toes. The position of the right knee should be directly above the right ankle.
- Once in a lunge position, the back of your left knee should form a 90-degree angle, but your lower leg (shin) is parallel to the floor while your upper leg (thigh) is perpendicular to the floor.
- Because of this position, you can only keep your left toe on the floor. The heel of your left foot will lift off the floor as you lean forward.
Step 4. Push your body up with your right leg
Use your right foot to push your body up. Return your body to the position you started in, which is to stand straight with your feet hip-width apart.
Step 5. Repeat the forward lunge
Once you've finished doing the lunge with your right leg, you can switch to doing the lunge with your left, or continue to lunge with your right. It's okay to do lunges however you want, but try to do an equal number of lunges between the right and left sides before you finish the exercise.
- Another alternative is to do stationary lunges. Instead of stepping back and forth, rise from a lunge by straightening your legs, but don't change the position of your feet. Then lower your body into a lunge position by bending your knees again.
- Repeat this movement a few times and then switch to the left side.
Method 2 of 5: Performing a Reverse Lunge
Step 1. Start in a standing position
Start the reverse lunge by standing straight with your feet flat on the floor, hip-width apart. Keep your shoulders elevated to help keep your back straight by engaging the appropriate supporting muscles. Use your abdominal muscles to keep your back stable.
During the lunge exercise you can place your arms and hands in any position that helps maintain balance. Some people prefer to put their hands on their hips, while others prefer to keep their arms extended by their sides
Step 2. Step your left foot wide back
Lower your body until your left foot touches the floor, with your toes first.
Step 3. Keep your feet at a 90 degree angle
Once your left foot touches the floor, continue to slide your body back until your left and right feet form a 90-degree angle at the knee. The lower right leg (shin) should be perpendicular to the floor and the upper right leg (thigh) should be parallel to the floor. The lower left leg (shin) should be parallel to the floor while the upper left leg (thigh) should be perpendicular to the floor.
Your left foot will still touch the floor with just your toes
Step 4. Return to the starting position
Push yourself off the floor with your left leg until you return to the starting position. Return your leg next to the other leg, with both feet flat on the floor, hip-width apart.
Step 5. Repeat the reverse lunge
Repeat this exercise by continuing to work the left side (left leg moved back) or switching to the right side (right leg moved back). It's okay to do lunges however you want, but try to do an equal number of lunges between the right and left sides before you finish the exercise.
Method 3 of 5: Doing a Side Lunge
Step 1. Start in a standing position
Start doing the side lunge by standing straight with your feet hip-width apart. The head should remain upright with the chin slightly tilted up. Place the majority of your weight on your heels and flex your abs to keep your back stable. Keep your shoulders pulled back and lifted.
During the lunge exercise you can place your arms and hands in any position that helps maintain balance. Some people prefer to place their hands on their hips, while others prefer to keep their arms extended by their sides
Step 2. Step to the right
Keep your left leg flat on the floor and your back straight. Shift your weight to your right leg.
- How far your right foot has to go depends on your height, but try to keep your right foot at least 70 cm from your left.
- Adjust the position when stepping on your right foot so that you feel the stretch in the leg muscles without making you feel uncomfortable.
Step 3. Bend your right knee
Once your right foot is on the floor, bend your right knee so that your body continues to move lower. Keep your lower leg (shinbone) perpendicular to the floor and in line with your right knee so that it is above your right ankle. Try to keep your left leg straight while keeping it flat on the floor. The majority of your weight will now be on your right foot.
Step 4. Push your body up with your right foot
Use your right foot to push your body up and return to the starting position, which is to stand straight with your feet flat on the floor, hip-width apart.
Step 5. Repeat the same steps on the left side
Perform a left side lunge following the same steps, but in the opposite direction.
- Or, you can continue to lunge to the right, then switch to the left later.
- Make sure you do an equal number of lunges on both sides of each side before you finish the exercise.
Method 4 of 5: Performing a Forward Walking Lunge by Twisting
Step 1. Start in a standing position
Stand up straight, with your feet flat on the floor, hip-width apart. Keep your back, head, and upper body straight. Use your abdominal muscles to keep your back stable.
- You should hold an exercise ball (medicine ball) in front of your body to give this type of lunge added strength. These training balls are heavier than regular balls and come in different weights. Choose the weight that's right for you.
- If you don't want to add extra weight, just use a regular ball. It is useful to hold onto something because you will be doing the exercise in a circular motion.
Step 2. Lift your right leg off the floor
Begin the exercise by lifting your right leg straight off the floor by bending the knee. Stop in this position until you find balance. Use your abdominal muscles to keep your back and upper body straight.
Step 3. Place your right foot on the floor using your heel first
Move your right foot forward and place it on the floor with your right heel. Lean your upper body forward so that your right knee is bent. The lower leg should be perpendicular to the floor while the upper leg should be parallel to the floor. Don't lean forward too much so that your knee extends beyond your right leg. You may just need to lean forward slightly past your hips, keeping your back straight.
Step 4. Rotate the upper body to the right
When you're in a forward lunge, with your right foot in front and flat on the floor, rotate your torso to the right. When twisting, keep the exercise ball you are holding with both hands in front of your body. After twisting to the right, rotate your body back to the starting position.
Step 5. Slide your left foot forward
Since this is a walking lunge, the next step is not to return to the starting position, but to keep moving forward. Straighten and pull your left leg forward, balance your right leg, and step your left foot forward for the next lunge.
Step 6. Place your left foot on the floor
Slide your body forward by placing your left foot on the floor, heel first. Keep sliding your body until your upper left leg is parallel to the floor and your lower left leg is perpendicular to the floor. Don't lean forward so much that your left knee extends beyond your toes. You may just need to lean forward slightly past your hips, keeping your back straight.
Step 7. Turn your body to the left
With the same circular motion, while still holding the exercise ball in front of your body, make a circular motion to the left.
Step 8. Continue the movement as you perform the forward lunge
Repeat the movement with the right and left legs while continuing to do a rotating forward lunge. Keep moving forward until you have no room to advance. Then you can turn around and continue this walking lunge in the opposite direction.
Method 5 of 5: Doing the 30 Day Lunge Challenge
Step 1. Take 30 days to complete this challenge
The 30-day lunge challenge is a great way to practice any type of lunge and is a great workout if you do it regularly. Having a specific goal in mind while exercising can sometimes increase motivation. However, before starting you should determine the 30 day period that suits you best. The most convenient and easy to do is to use the month in the actual calendar.
Step 2. Do at least 100 lunges a week
Ideally, you should do lunges every day, but you don't need to do them 100 times each day from day one. Start by doing 20 to 30 lunges per day until your endurance increases. However, try to do lunges at least 100 times a week.
Step 3. Increase your workout until you can do 100 lunges in a day
Once your endurance and energy increase, try doing 100 lunges a day. You can break down the numbers in the following way:
- 30 forward lunges, 15 times for each leg
- 40 side lunges, 20 times on each side
- 30 reverse lunges, 15 times for each leg
Step 4. Track your achievements
Track the number of lunges you do each day, and the types of lunges you are able to perform. Even if you can't do lunges 100 times a day, tracking your progress can help you see how much you've improved over 30 days.
No matter what progress you make, reward yourself after the 30 day challenge ends. Keep the gift in mind for 30 days to encourage you to keep practicing. (If you want to lose weight, don't give gifts in the form of food. Choose a better reward like watching a movie, buying a new book, or taking an afternoon walk in the park)
Tips
- To help give you an idea of the stationary forward lunge and walking lunge, you can watch this video on the Mayo Clinic website:
- For added resistance, you can do a forward lunge while holding dumbbells in both hands. The weight of the load used can be adjusted as long as you feel comfortable. So, do not use weights that are too heavy. If you don't have dumbbells, just use household items such as cans, plastic bottles filled with water (or other liquid), etc.
