How to do Exercises: Lunges

Lunges are literally amazing! I love incorporating them anyway that I can in my own workouts and with my clients. Lunges not only target and tone the quads, hamstrings and glutes, but also help with your balance. Depending on the type of lunge, you can also target different parts of your legs and focus on either your inner thighs or outer thighs.

At anytime, you can modify how challenging the exercise is by: narrowing or widening the stance, increasing or decreasing the speed of the movement, shortening or lengthening the rest periods between sets and by adding or removing weight.

Stationary Lunge

1. Stand with your feet inline, about 2-3 feet apart. 

2. The weight on the front foot is evenly distributed between the big toe, outside of your foot and your heel. The weight on the back foot is primarily on your toes. 

3. Begin the movement from the back leg by dropping straight down until your back knee is about 3 inches from the floor. Your front leg should only shift forward at most a few inches, if not at all.

4. Pause for a brief moment at the bottom and return back to the starting position

5. Throughout the movement focus on squeezing your glutes and hamstrings.

---

Reverse Lunge

1. Begin by standing with your feet together. 

2. Step back about 2-3 feet. Follow the weight distribution from the stationary lunge. 

3. Once you plant your back foot, control the movement down until your back knee is about 3 inches from the floor. 

4. Pause for a brief moment at the bottom and drive through your back leg while stabilizing on your front leg and return to the starting position. 

5. Throughout the movement, focus on staying balanced and squeezing your glutes and hamstrings. 

---

Forward Lunge

1. Begin by standing with your feet together.

2. Step forward about 2-3 feet and plant with your front foot. Follow the weight distribution from the stationary lunge. 

3. Control the movement down until your back knee is about 3 inches from the floor. 

4. Pause for a brief moment at the bottom and drive through your front leg while stabilizing on your back leg and return to the starting position. 

5. Throughout the movement, focus on staying balanced and squeezing your glutes and hamstrings.