How to Do Bench Lunges

The bench lunge is a variation of a regular lunge, except you lunge onto the bench instead of flat on the floor and it is a more advanced lunge. Lunges are good for toning and firming the lower part of the body.

Instructions

Difficulty: Challenging

1. Stand up straight with both feet together. Keep your hands to your sides, holding a small 3-to-5 pound weight in each hand.
2. Step forward with your left foot, placing it onto the center of a 4-to-8-inch tall aerobic bench.
3. Move your right foot back as far as you can. Make sure the heel of your right foot is completely off the floor. Now you are at the starting position for the bench lunge.
4. Lean your body forward, bending your left knee so that the knee goes a little further forward past the ankle. Keep your torso straight and your shoulders back. Your head, shoulders, back and right leg should be all in a straight line.
5. Push your body back up to the original position with your left foot remaining on the bench and the heel of your right foot off the floor and repeat the steps for the lunge. Do this several times to complete the lunge on the left foot.
6. Remove your left foot off the aerobic bench and place your feet side by side.
7. Raise the right foot and place it in front of you onto the center of the aerobic bench. Step back with your left foot and continue doing the lunge by repeating Steps 1 through 6 on the right foot.

Tips & Warnings

• You will feel the muscles working in your gluts and thighs if you do this exercise correctly.
• Change the intensity of this exercise by slowing down the lunge going down and coming back up.