Lunge

FRIDAY FAVORITE

by Becca Egan, BS, NASM-CPT

Exercise: Lunge

Muscles Targeted: Legs (quads, hamstrings, glutes) and core

Importance: Lunges help develop lower body strength, while challenging balance and working each leg independently.

Proper Form:

Forward/front lunge:

  • Start with feet together, step one foot forward and bend BOTH knees to 90 degrees.
  • Make sure your front knee doesn't go over your toes.
  • Keep chest up and shoulders back.
  • Engage your rear leg glute and come up from kneeling position.
  • Push off your front heel and return to starting position.
  • Alternate legs.

Reverse/back lunges:

  • Start with feet together, step one foot back and bend BOTH knees to 90 degrees.
  • Make sure your front knee doesn't go over your toes.
  • Keep chest up and shoulders back.
  • Engage your rear leg glute and come up from kneeling position.
  • Stay in the heel of your front foot, push off your rear foot's toes and return to starting position.
  • Alternate legs.

Side/lateral lunge:

  • Start with feet together, step one foot out to the side (wider than shoulder width).
  • Keep both feet pointed forward, push your hips backwards and bend the knee you stepped out with, keeping your other leg straight.
  • Come back to standing with feet together.
  • Alternate legs.

Tips:
Engage your core the entire time you are preforming the lunge to help with balance.
** See previous Friday Favorite for full list of lunge variations.

Sample Workout:

5 Rounds:

  • 10 forward lunges (5 per leg)
  • 5 burpees
  • 10 reverse lunges (5 per leg)
  • 5 push ups

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