How to do Lunges

Lunges are an exercise that uses the hamstrings, gluteal muscles and quadriceps. They have a considerable range in form, depending on which muscle groups you are most interested in working, but generally, a short lunge works the quadriceps while longer lunges emphasizes the gluteal muscles.

Instructions

1. Place your feet approximately at shoulder width and step forward with the right foot. Inhale as you flex your right hip and knee while keeping your knee pointed in the same direction as your foot.

2. Keep your torso upright as you continue to bend your right knee until it forms a right angle and your left knee is almost touching the floor. Ensure that your right knee does not extend beyond your toes.

3. Pause briefly in this position and exhale as your extend your right hip and knee forcibly to return to a standing position. You can continue to do lunges with your right leg for strength or alternate legs for endurance.

4. Use dumbbells to increase your resistance once you become proficient in the proper technique and your strength improves. Hold a dumbbell of equal weight in each hand and allow your arms to hang straight down as you perform the lunge.

5. Increase the resistance further with a barbell. Hold a barbell behind your neck and on top of your shoulders. Perform the lunges with an un-weighted barbell until you get used to the feel. Gradually increase the weight until you achieve the desired amount of resistance.