Lunges are simple and effective exercises to help you improve the strength of your quadriceps, glutes, hamstrings, calves, and abs. They are also relatively safe, since they provide easy movements to perform, and do not require any special equipment. They allow you to gain more balance, flexibility, develop better coordination and increase muscle strength, while contributing to the health of the spine. This is because they increase the stability of the torso and tone a series of muscle groups which, in turn, allow for a perfect balance between the development of strength and muscle mass.
Steps
Method 1 of 5: Perform the Forward Lunge
Step 1. Assume the starting position
Stand with your legs apart and feet hip-width apart and firmly on the ground. Relax your shoulders and let your shoulder blades drop down. Maintain stability by contracting your abdominal muscles and keeping your back straight and stable.
- For the duration of the exercise, your arms and hands can assume the position you prefer and which helps you to maintain balance. Some people prefer to put their hands on their hips, others open them to the side.
- Ideally, you should keep your back straight throughout the lunge. This means that the head must remain in a vertical position with the gaze directed forward. However, if you want to look down to make sure you're in the correct posture, you can.
- Some people find it helpful to stare at a particular point on the wall (or other object) that is in front of them; in this way, it is easier to maintain balance.
Step 2. Lift one foot and move it forward
Start with your right and lift it off the ground by bending your knee; bring it forward as if you want to take a step. Rest it on the floor again, landing on the heel first; lean your body forward so that the weight is distributed on both feet, but make sure your torso is always straight.
Step 3. Lower yourself until your right knee forms a right angle
While keeping your torso straight and your spine aligned, keep moving your body forward until your right thigh is parallel to the ground. The shin should be perpendicular to the ground. You may need to bend your hips slightly to maintain this position, but always check your back, which must be straight.
- Try not to bring your knee past the toe of your right foot. The joint should be exactly above the right ankle.
- Once in the lunge position, the left (rear) knee should be bent 90 ° with the shin parallel to the floor and the thigh perpendicular.
- This position allows you to place only the tip of your left foot on the ground; the heel will remain lifted as you lean forward.
Step 4. Push up with your right foot
Use the strength of your front leg to return to the starting position. At this point, you should be on your feet again, with an upright posture and feet hip-width apart.
Step 5. Repeat the movement
When you have completed the lunge with the right leg, you can switch sides and perform it with the left one, or continue practicing the first limb. The order you decide to follow is not important, but try to do the same number of repetitions with each leg before finishing the workout.
- Alternatively, you can keep both feet in a forward position, with the right completely flat on the ground, and extend both legs to push yourself up.
- In this position the legs take a "V" shape, while the right one is forward. When standing upright, both feet are completely flat on the ground.
- After returning to the starting position, bend your legs and perform another lunge. Do several repetitions and then switch to the left leg.
Method 2 of 5: Back Lunge
Step 1. Get into the starting position
To perform the backward lunges, stand upright with both feet flat on the ground, spreading your legs hip-width apart. Keep your shoulders relaxed, your back straight and stable, contracting your abdominal muscles.
During the execution, the arms and hands can assume any position that allows you to maintain balance. Some people prefer to rest their hands on their hips, others stretch their arms out to the side
Step 2. Move your left foot and leg backwards
Lift your foot off the ground and move it back. Then lower your body until your left toe touches the floor.
Step 3. Keep both legs bent 90 degrees
Once your left foot has touched the ground, keep moving your body back until your legs form a right angle at the knees. The right shin must be perpendicular to the ground and the right thigh parallel; the left shin should be parallel to the floor and the left thigh perpendicular.
The left foot rests on the ground only with the toe
Step 4. Return to the starting position
Push on the floor with your left foot until you are upright again. Bring your feet close to each other, flat on the ground and spaced apart as much as your pelvis.
Step 5. Repeat the backward lunge
You can continue to do this with your left foot (bringing it back) or alternately move the right one as well. The order you decide to follow is not important; however, at the end of the training session make sure you have performed the same number of lunges left and right.
Method 3 of 5: Complete the Side Lunge
Step 1. Get into the starting position
To perform the side lunges, stand with your back straight and your legs hip-width apart. Your head should be straight, with your chin tilted slightly upwards. Move most of your body weight onto your heels and contract your abdominal muscles to stabilize your torso and spine. Relax your shoulders so that your shoulder blades drop down.
While performing side lunges, your arms and hands can take up any position that helps you maintain balance. Some people prefer to keep their hands on their hips, others instead spread their arms outwards
Step 2. Take a step to the right
Lift your right foot, bending the knee, and move it to the right. Let your left foot rest firmly on the ground and keep your back always aligned. At this stage of the exercise, the body weight should be fully supported by the left leg. Then, shift your weight onto your right leg and place the corresponding foot on the ground.
- The width of the side step depends on your height, but try to put your right foot at least 60 cm from the left.
- Change the position to one that allows you to feel a gentle stretch in the leg muscles, but without feeling pain.
Step 3. Bend your right knee
When the right foot is back on the ground, bend the corresponding knee, so that the body continues to move downwards. Remember to keep your left shin perpendicular to the floor and align your right knee exactly over your right ankle. Try to keep your left leg as straight as possible and the corresponding foot on the ground. At this point, most of the body weight is on the right foot.
Step 4. Push down with your right foot
Use the strength of your right leg to return to the starting position, with the body straight, feet on the ground and legs hip-width apart.
Step 5. Repeat the same movement with the left foot
Complete a side lunge to the left following the same instructions, only in the opposite direction.
- Alternatively, you can continue exercising your right leg and then switch to the left one.
- Remember to do as many lunges with the right leg as you do with the left leg before finishing the workout.
Method 4 of 5: Add the Twist to the Forward Lunge While Walking
Step 1. Get into the starting position
Stand with your feet flat on the ground, legs hip-width apart. The back, trunk and head must be straight and aligned. Contract your abdominal muscles to stabilize your torso.
- To increase the effort during this exercise, hold a medicine ball in front of you with both hands. The medicine ball is heavier than common balls and is available in different weights; choose the one that best suits your fitness level.
- If you don't want to load too much, you can use a regular ball. During the twist, it is helpful to have something in your hand.
Step 2. Lift your right foot
Start by lifting it off the ground by bending the knee. Stop in this position until you recover your balance. Keep your back and torso erect by contracting your abdominal muscles.
Step 3. Rest your right foot on the ground again, taking care to "land" with the heel first
Move your right leg forward and return your foot to the floor. Next, bring your upper body forward so that your right knee bends. The right shin must be perpendicular to the ground, while the thigh must be parallel. Don't lean too far forward or your knee will cross the front foot line. You will be able to bend slightly at the pelvis, but your back must remain straight.
Step 4. Rotate your torso to the right
While in the forward lunge position (right leg forward and right foot firmly on the ground), rotate your torso to the right. Hold the medicine ball with both hands during the twist. Once you have turned your gaze to the right, rotate in the opposite direction to assume the starting position.
Step 5. Slide your left leg and foot forward
Since you are doing lunges while walking, the next step is not to return to a standing position, but to keep moving forward. Perform the same movements you did with your right leg, but on the opposite side: lift your left foot and slowly bring it forward, as if you want to take a large step.
You will need to keep your balance on the right leg for a few moments as you move forward with the left one
Step 6. Place your left foot on the ground
Shift your body weight forward as the entire sole of the left foot makes contact with the floor, starting with the heel. Continue like this until your left thigh is parallel to the ground and your left shin perpendicular. Don't lean too far forward, or your left knee will cross the line of the corresponding toe. You can bend your hips slightly, but keep your torso and back straight.
Step 7. Twist to the left
Again, perform the same movements described for the phase to the right; hold the medicine ball in front of you with both hands and complete the rotation to the left.
Step 8. Continue the movement as you lunge forward
Repeat these sequences with the right and left leg as you rotate and move forward until you have more space available. Once you reach the wall, you can turn around and continue in the opposite direction.
Method 5 of 5: Take on a 30 Day Lunging Challenge
Step 1. Choose a period of 30 days to complete the challenge
This "competition" is a fantastic way to practice all kinds of lunges and train with intensity and regularity. If you set yourself a well-defined goal while exercising, you can sometimes increase your motivation. Before starting, however, you will have to choose a time interval of 30 days, compatibly with your commitments. Generally, the simplest thing to do is to choose a month consisting of just 30 days.
Step 2. Do at least 100 lunges a week
In theory, you should do a few every day, but not all 100 on the first day of competition. Start with 20-30 lunges a day until your stamina improves. Still try to stick to the goal of 100 lunges a week.
Step 3. Gradually increase the effort until you reach 100 lunges per day
When you have more stamina and energy, aim for 100 each day. For example, you can follow this type of planning:
- 30 forward lunges, 15 for each leg;
- 40 side lunges, 20 for each side;
- 30 back lunges, 15 for each leg.
Step 4. Write down the results
Keep track of how many lunges you can do each day and which type you can do. Even if you can't hit the 100-lunge goal per day, it's important to keep track of your progress; in this way, you will be able to realize how much you have improved in 30 days.
Regardless of your progress, treat yourself to a reward at the end of the challenge. During the month, remind yourself of the reward as an incentive to continue
Advice
- To better visualize the movements of forward lunges while standing and walking, we recommend watching the Mayo Clinic video at: https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/lunge/vid-20084662. Even though it is in English, it is very clear and easy to understand.
- If you want to increase the effort, you can hold weights or dumbbells in both hands as you perform forward lunges. The weight you can take depends on your level of training: remember not to overdo it! If you don't have real dumbbells or weights, you can use common objects, such as cans or plastic bottles filled with water or other liquid.
