Understanding Lunge

The lunge is a great overall lower body exercise: It strengthens your butt, quadriceps, hamstrings, and calves.
If you feel pain in your hips, knees, or lower back when you do this exercise, try the split lunge version described in the “Other options” section.

Getting set
Stand with your feet as wide as your hips and your weight back a little on your heels, and place your hands on your hips. Pull your abdominals in and stand up tall with square shoulders

The exercise
Lift your right toe slightly and, leading with your heel, step your right foot forward an elongated stride’s length, as if you’re trying to step over a crack on the sidewalk. As your foot touches the floor, bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Your left heel will lift off the floor. Press off the ball of your foot and step back to the standing position. See photo B.

Do’s and don’ts

• DO keep your eyes focused ahead; when you look down, you have a tendency to fall forward.
• DON’T step too far forward or you’ll have trouble balancing.
• DON’T lean forward or allow your front knee to travel past your toes.

Other options
Split lunge (easier): Start with one leg a stride’s length in front of the other. Bend both knees, and lower your body so your ending position is the same as in the basic lunge. You may want to lightly grasp the back of an upright bench or a chair for support.

Lunge with weights (harder): Hold a dumbbell in each hand with your arms down at your sides, or place a barbell behind your neck and across your shoulders. You also can do the split lunge while holding a dumbbell in each hand or by using the Smith Machine.

Backward lunge (harder): Step your right leg back about a stride’s length behind you, and bend both knees until your left thigh is parallel to the floor and your right thigh is perpendicular to it. You’ll feel this version a bit more in your hamstrings.

Traveling lunge (harder): Perform the basic lunge, alternating legs so you travel forward with each repetition. You need a good 10 yards of space to do this. Bend your arms to 90 degrees and swing them purposefully. This variation is great for skiers, hikers, and climbers as it mimics the moves that are used in those activities.