How to Do a Lunge
Lunging is a great way to strengthen the muscles in your thighs and buttocks. The main muscles involved are the quadriceps, hamstrings and gluteals. A lunge is similar to a giant step but there are certain things to think about to ensure that a lunge is correct and does not cause any harm.
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Instructions
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Stand up straight with your shoulders back and your arms by your side. Your feet should be hip width apart.
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Keeping your feet hip width apart, take a large step forwards with either leg. Bend the front knee until the thigh is parallel to the ground. Usually the front knee will need to bend to a 90-degree angle.
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Make sure that the front knee does not travel past the tip of the toes. This can put a great deal of strain on the knee joint and cause more harm than good.
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Keep the rear knee bent and the weight up on the ball of the foot. Remember that your feet should still be hip width apart to help keep you balanced.
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Keep your shoulders back and your torso upright. Keep looking ahead, rather than down towards the ground.
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Step back to your starting position.
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Repeat with the same leg 12 to 15 times or repeat with the other leg.
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Tips & Warnings
You can add weight once you feel comfortable lunging. A weighted lunge provides additional work for the muscles and can help improve bone health Carry a dumbell of equal weight in each hand or use a bar bell on the shoulders, behind the neck.
It is important, as with all exercises to keep your abdominals and core engaged. This will help to prevent any lower back injuries and help to tone the abdominal area. A way to do this is to "draw in your belly button towards your spine."
