How to Do Lunges

Lunges are perhaps the best lower-body exercise, working the front and back of the thigh as well as the backside. They're not as easy as they seem to be because they require that you keep your balance as you step forward. The following steps will help you do lunges properly.

Instructions

Difficulty: Moderate

1. Stand with your feet apart and your hands on your hips. Tighten your abdominal muscles to bring your pelvis forward and take the curve out of the small of your back.
2. Take a long step forward with your right foot. Keeping your back straight, lower your body until your left foot almost touches the floor.
3. Rise up until your left leg is straight, then take a long step forward with your left leg. Lower your body until your right foot almost touches the floor (lunge).
4. Repeat the exercise, continuing to move forward. Work in sets, turning around at the end of each one to lunge in the other direction.
5. Try a standing lunge if there isn't enough room to walk several steps. Step forward on the right leg, lunge and then return to the starting position. Then step forward with the left leg and lunge.

Tips & Warnings

• Increase the intensity by holding dumbbells in your hands while you do lunges. Or use an exercise band with handles, step onto the center of the band and hold the handles while you lunge.
• Be careful not to lean forward when lunging. Your spine should always be perpendicular to the floor and your knee should never move forward beyond your toes.
• You will be better able to maintain your balance if you keep your feet 12 inches apart. If you attempt to place one foot directly in front of the other you will wobble.