How to Do a Basic Lunge

Lunges--along with squats, push-ups and sit-ups--are one of the primary groups of exercises you can do to improve your overall fitness and strength. Lunges strengthen all the muscles in the legs and buttocks and work the stabilizer muscles in the stomach and back. They're not always easy to do for the first time, but after a few sessions, you'll notice a big difference in your strength.

Instructions

Difficulty: Easy

1. Start with your legs together, then take a large step forward until your back heel comes off the ground. This is your starting position. Adjust it for proper form as you go.
2. Look straight ahead, straighten your back and pull your abdominal muscles in tight. Let your arms swing loosely, or place them on your waist.
3. Lower yourself down at a moderate pace until both legs are at a 90-degree angle. The position is right just before your back feels like it wants to arch. Keep your weight on your forward heel. Your knee should line up with the top of your feet and not over the toes.
4. Push up through the heel to the starting position. Continue repetitions on the same leg 10 to 15 times, and then switch legs. Breathe out on the exertion, and breathe in on the lowering.
5. Master the stationary lunge before progressing. Increase difficulty by adding weights gradually as you get stronger. Remember to maintain control and not jerk through the motion for momentum. You can also do walking lunges across a room or backyard or around a track.