A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, core, and upper body.
The Benefits of Lunges
Lunges are an excellent lower body exercise. They can be used in either a strength training or cardiovascular workout. There are several benefits that come from using lunges as part of your workout routine.
Strengthens Legs and Glutes
Lunges work the legs and glutes by building muscle mass and increasing muscular strength. This helps you move more easily during daily activities like walking, running, bending and lifting, as well as enhances athletic performance.
Including lunges in your workout can improve mobility by increasing strength and flexibility in the hips, thighs, calves and glutes. These are muscles that are often tight due to sitting for long periods of time at work or while commuting. Working these muscles helps them remain limber so they can move through their full range of motion without pain or stiffness.
Lunges can be difficult to perform at first because they require coordination and balance. If you have knee or back problems, speak with your doctor before including them in your workout routine.
How to Do Lunges: Step-By-Step Instructions
Step 1: Stand with your feet hip-width apart. Make sure your knees are not pushed out over your toes. Place your hands on either side of you. This is the starting position.
Step 2: Take a long step forward with one leg, landing on the heel then the forefoot. Both feet should be flat on the floor and weight should be distributed evenly between both legs. Keep your torso upright throughout the movement.
Step 3: Bend both knees to lower into a lunge until the front thigh is parallel to the floor and the rear knee nearly touches the floor. Your torso should remain upright throughout this movement.