How To Do A Lunge

The lunge exercise builds mainly quadriceps in your thighs and gluteus maximus in your hips and butt, but many other leg and core muscles are also involved. Abdominal muscles and your back muscles act as stabilizers during this exercise. Lunges do not require any equipment, and you can do them at home, in the gym, anywhere.

How to do a lunge right
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How to do a lunge

How To Do Lunges Right

1. Stand with your feet together and your hands by your sides, on your hips, or in prayer position in front of your chest. Inhale and take a big step forward with your right leg, landing on the heel. Keep both toes facing forward.

2. Bend your left knee until the right thigh approaches parallel to the ground, keeping your knee directly over your ankle. Your right heel should be lifted off the ground and your right knee should be hovering above the ground.

3. Hold for one to two seconds, then step the right foot back on an exhale to return to the starting position. Repeat 10 to 20 times, alternating sides. That’s one set; do four sets total.

The Lunge Modifications

Lunges work the large muscle groups in your lower body, which builds lean muscle and reduces body fat. This lower body unilateral exercise improves your stability and is better than bilateral exercises for rehabilitation. Lunges strengthen your back and core muscles but without putting stress on your spine.

Below I list some of the modifications for your inspiration:

  • Dumbbell Lunge
  • Barbell Lunge
  • Lunge Deadlift
  • Forward Lunge
  • Lateral Lunge
  • Curtsy Lunge

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