How to do a lunges exercise
Exercises that use your body weight to strengthen your legs, arms and stomach are extremely effective. Exercises like push ups, pull ups, squats and lunges can be used as both cardiovascular and strength training if you do several sets at once. Learning how to do lunges correctly can help get your quadriceps, hamstrings, buttocks and hips into shape.
STEP BY STEP GUIDE
STEP BY STEP GUIDE
- Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abdominal muscles inward and upward.
- Step forward with your right foot approximately 2 or 3 feet (0.6 to 0.9m). The taller you are, the further you will need to step forward. Keep your back straight as your body moves forward.
- Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
- Bend both of your knees at the same time. The aim is to make both of your knees stop at a 90 degree angle. Make sure your right knee does not go over your toe line.
- Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
- Push off of your right heel to rise. Return your right leg to its starting position.
- Repeat with the left leg. Check your form in the mirror again and correct if needed. Repeat 10 times on each side, or do 2 to 3 sets of 10.