How to Lunge
What are Lunges?
![Lunge](https://prod-usa-pfus-cms-cdn-endpoint-media.azureedge.net/media/5oppmdn3/leg-page_lunge.png?quality=80)
The lunge is the perfect unilateral exercise for targeting your legs, glutes and lower body. While typically targeting glutes, quads, hamstrings and calves, lunges also help you engage your core; improving posture and reducing back pain.
Ready to target everywhere below the belt? Get down with some of our favorite lunge moves.
LUNGE EXERCISE TIPS
- Feel it in the heel. Keep the weight in your heel and knee directly above your toes.
- Chin up. Keep your chin parallel with the floor with your back and shoulders tall as you perform the exercise.
- Pace yourself. Start with just your bodyweight and add weight as you get more comfortable.
LUNGE VARIATIONS
FORWARD LUNGE
Level: Beginners to Advanced.
Equipment: No equipment necessary. To make this exercise more challenging hold a dumbbell in each hand.
- Stand with your feet shoulder-width apart. If you are adding weight, have a dumbbell in each hand.
- Step forward with one leg into a long stride and lower into a lunge, bending both knees and keeping your posture upright while ensuring your knees don’t travel over your toes.
- Drive through your front heel to return to standing.
- Repeat by stepping forward with the opposite leg into another stride.
REVERSE LUNGES
Level: Beginners
Equipment: No equipment required. To make this exercise more challenging hold a dumbbell in each hand.
- Stand with feet shoulder-width apart, then step backwards with your right leg until your knees are at 90-degree angles —your right knee should be pointing towards the ground, your left knee should be in line with your toes.
- Push yourself forward to the starting position and repeat with your left leg.
- Repeat for the required amount of reps.
JUMPING LUNGES
Level: Intermediate
Equipment: No equipment required. To make this exercise more challenging hold a dumbbell in each hand.
- Stand with feet shoulder-width apart, then jump into a lunge position with your right leg forward and left leg back so your knees are at 90-degree angles —your left knee should be pointing towards the ground, your right knee should be in line with your toes.
- Jump up and switch legs so your left leg is forward and right leg back and land in the lunge position.
- Repeat for the required amount of reps.