Lunges - Bodyweight

Other types of Lunges: Free Weight Stability Ball

  • Start with your feet together, abs engaged and spine in neutral alignment. Hands can be straight out from your shoulders for balance, on your hips, or to your sides holding dumbbells.

  • Step forward about 2 feet and immediately bend your knees until you reach a 90 degree bend in the front knee, keeping the back heel lifted. Then, push back to the starting position.

  • Glutes  Hamstrings  Hips  Quads  Thighs 

  • Lower Legs 

  • Rectus femoris, Vastus lateralis, Vastus medialis, Gluteus maximus, Adductor magnus, Soleus

  • TIP: Try to land with your front foot at the same time as you are descending to increase the workload on your legs and challenge your balance. Step out and strike the floor with your heel and roll through your foot with control.

Variations for Lunges

  • Step-ups

    Use varying heights to strengthen your legs from all angles.

  • Stationary Lunges

    Use your arms out to the side in order to help you balance, if necessary.

  • Lateral Lunges With Spiral

    Doing these without weight allows you to focus on the spiral motion of your back and your hips and knee placement without being distracted with extra weight.

  • Lateral Lunges Off Step

    The step offers height to make your hip muscles work harder in the lunge.

  • Lateral Lunges

    Lateral lunges done without weight can help you focus on knee placement and hip stability to develop stronger thighs and hips.


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