Lunges

Lunges for Beginners

• Bend the knees and lower your body until the back knee is a few inches from the floor. At the bottom of the movement, the front thigh is parallel to the ground, the back knee points toward the floor, and your weight is evenly distributed between both legs.
• Push back up to the starting position, keeping your weight on the heel of the front foot.

What Muscles Do Lunges Work?

Lunges are an effective exercise that targets and strengthens nearly every muscle in the lower body. Mastering proper form makes lunges a valuable addition to any strength training or circuit workout routine.

Benefits of Lunges

Lunges are a multi-joint exercise that target and strengthen the quads, hamstrings, glutes, and calves while also stretching the hip flexors. They engage the core for stability, improving balance and reducing injury risk. As a functional exercise, lunges mimic daily movements, like picking things up from the floor, and may boost metabolism. The split stance of lunges also allows for more independent leg work compared to exercises like squats.

What are the Lunge Variations?

Half Lunge: This variation uses a smaller range of motion, lowering only halfway compared to a standard lunge, stopping before your front knee reaches a 90-degree angle. It helps maintain good form while reducing stress on the knee joints.

Front Foot Elevated Lunge: If regular lunges cause knee discomfort, try placing your front foot on a step or small platform. Ensure your entire foot is on the surface and lower your body until your front thigh is parallel to the floor.

Dumbbell Lunge: To increase the intensity of your lunge, hold a dumbbell in each hand. Perform the movement as usual, but with your arms hanging at your sides, rather than resting on your hips.

Resource:

Verywell Fit. (n.d.). How to lunge: Variations, modifications, and mistakes to avoid. Verywell Fit. https://www.verywellfit.com/how-to-lunge-variations-modifications-and-mistakes-123132