Exercise Basics: How to perfom a lunge

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Lunging is a great body weight exercise that targets many muscles in your lower body. Lunges can be done anywhere and without any equipment.

There are many different types of lunges, stationary, forward, reverse, and side for example. For this post I am focusing on the most basic, the alternating forward lunge. It is important to perform a lunge properly so you don’t put unwanted strain on your joints.

How to perform the proper lunge.

Begin by standing with your feet shoulder width apart and feet pointed straight ahead. Place hands on your hips and look straight forward with your chest lifted. Lunge forward bending your front and back knees 90 degrees with your front foot flat on the floor and the heel of your back foot lifted. Your front knee should be directly over your ankle with your knee in line with your middle toe. Push off the heel of your front foot to come back to the starting position. Repeat on your opposite leg.

If alternating the lunge is too challenging try a stationary lunge. Instead of returning to the start position stay in the lunge position keeping your eyes forward and your chest up. Raise and lower your body straight up and down making sure to not lean forward or backward.

Once you have the basics down you can modify your forward lunge to make it more challenging.

  • Add a balance to your lunge. As you raise from your lunge position back to the starting position lift your front leg until your hip and knee are flexed 90-degrees. Hold the balance for 2 seconds and repeat on the opposite side.
  • Add resistance to your lunge. Place a dumbbell in each hand and keep you arms straight at your sides while you perform your lunge.

Check back to learn alternative types of lung exercises.

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