How to Do a Weighted Lunge

Lunges are a great exercise to tone the thigh muscles and the buttocks. They can be done in a stationary position, while walking forward or even resting a foot on a bench or chair. However, lunges must be done correctly to avoid injury to the knee joint. Here is how to execute safe and effective lunges.

Difficulty: Easy

Instructions

Things You'll Need:

• Weighted bar or a barbell with weights or hand weights

1. There are several ways to add weights to a lunge. You can use a weighted bar or a standard weightlifting bar that you slide weighted plates onto. You can then rest this bar behind your head on your shoulders.
   If using a bar is not an option you can hold weights or dumbbells in your hand.

2. Stationary Lunge
   Stand up straight with your feet together. Step your right foot forward. Place your right foot flat on the floor and come up onto the toes of your left foot. Keeping your back straight and your shoulders over your hips, slowly bend your back knee and lower down until your front thigh is parallel to the floor. Your right thigh should be straight across as if you were able to balance a plate on your thigh. Make sure that you do not lunge forward and end up with the front knee extending beyond your front toes. While in the lunge look down and make sure you can see your right toes. If all you can see is your knee then widen your legs. Press down into the front heel and slowly come back up to standing. Make sure you do not lock your knee when you come back up. Repeat for eight to twelve repetitions and then switch legs.

3. Walking Lunges
   Follow the instructions above for getting into a lunge except when you come back up, step your back foot up to your front foot. Alternate legs and travel forward. Be careful that you do not extend your knee past your toes. It is a bit harder to maintain your alignment in traveling lunges. Repeat for eight to twelve repetitions.

4. Back foot on a bench or chair.
   Follow the same instructions as in step one except rest your back foot and shin on a chair or bench behind you. Your back knee should not be on the bench or chair. This is a deeper lunge and will test your balance. As with all lunges be sure your front knee does not extend past your front toes. When lunging you should be able to look down and see your toes. If you can only see your knee step the front foot more forward. Repeat for eight to twelve repetitions and then switch legs.

Tips & Warnings

• Maintain good posture by keeping your back straight and making sure that your front knee does not extend past your front toes when lunging.

Resources

• Changing Shape
• Get Fit
• Optima Fitness