The Lunge is primarily a lower body exercise, working the hips, thighs, gluteals, hamstrings and calves. Often the balancing aspect of the Lunge makes it a more challenging exercise than the squat, though both work similar muscle groups.
Online Personal Training Video: The Lunge
How To Do It
1. Begin in a standing position, feet together.
2. Step forward, keeping your foot and thigh in line with your hip. Your finishing position should be such that your forward knee does not go past your toes, and your rear knee is close to the ground, but not quite touching.
3. Your upper body remains vertical, your midsection tight, with your hands to your sides or on your waist (not on your legs as “assistance”).
4. Once you’ve reached the bottom position, continue forward to return to the standing position with your feet together.
5. Continue forward with a “walking lunge” or turn to face the other direction and step forward with the opposite leg to continue the exercise. Alternate legs.
Online Personal Trainer Tips
1. Keep your back neutral. Do NOT hunch forward.
2. Keep your foot in line with your hip and upper thigh. This helps prevent knee injuries and aids with balance.
3. Continuing forward helps diminish pressure on your knees and more effectively works your posterior chain.
4. Look straight ahead.
