How to Do Lunges
Start in a standing position., Take a big step forward with your right leg., Lower your body until your right knee is at a 90-degree angle., Push yourself upwards with your right foot., Repeat the forward lunge.
Step-by-Step Guide
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Step 1: Start in a standing position.
Start by standing up straight with your feet hip-width apart and flat on the ground.
Relax your shoulders and allow your shoulder blades to sink down towards your hips.
Keep yourself in this position by flexing your abdominal muscles to keep your spine straight and stable.Throughout a lunge exercise your arms and hands can be in any position that helps you maintain your balance.
Some people may prefer to put their hands on their hips while others may prefer to keep their arms held out to the side or in front of them.
Ideally you should keep your back straight throughout a lunge exercise.
This means you should try to keep your head upright while looking straight ahead; however, if you need to look down to ensure you’re in the right position, that’s okay.
Some people find it helpful to stare at a particular space on a wall (or another object) directly in front of them to help keep their balance. -
Step 2: Take a big step forward with your right leg.
Place your right foot on the ground, heel first.
Lean your body forward so that about 70% of your weight is on your front foot.
Keep your back and upper body straight.
Hold this position. , While keeping your upper body and back straight, continue to move your body forward until your right upper leg (thigh) is parallel to the floor.
You may need to bend your hips slightly to stay in this position, but keep your back straight.
Do not to move your right knee past your toes.
Your right knee should be positioned directly above your right ankle.
Once in the lunge position, your left (back) knee should also form a 90-degree angle, but your lower leg (shin) will be parallel to the ground while your upper leg (thigh) will be perpendicular to the ground.
Due to the position you’re in, you will only be able to keep your left toes on the ground.
Your left heel will lift off the ground as you lean forward. , Use your right foot to push yourself upwards.
Return your body to the position you started in, standing straight with your feet hip-width apart. , Once you’ve completed a lunge with your right leg, you can either switch sides and perform a lunge with your left leg, or you can continue to work your right side.
It doesn’t matter what order you do lunges in, but try to do an equal number of lunges using both your left and right side before you finish.
Another alternative is to do a stationary lunge.
Instead of stepping forward and back each time, rise up from the lunge by straightening your legs, but don't change the positioning of your feet.
Then lower back down into the lunge by returning to bent knees.
Repeat this several times and then switch to your left side. -
Step 3: Lower your body until your right knee is at a 90-degree angle.
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Step 4: Push yourself upwards with your right foot.
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Step 5: Repeat the forward lunge.
Detailed Guide
Start by standing up straight with your feet hip-width apart and flat on the ground.
Relax your shoulders and allow your shoulder blades to sink down towards your hips.
Keep yourself in this position by flexing your abdominal muscles to keep your spine straight and stable.Throughout a lunge exercise your arms and hands can be in any position that helps you maintain your balance.
Some people may prefer to put their hands on their hips while others may prefer to keep their arms held out to the side or in front of them.
Ideally you should keep your back straight throughout a lunge exercise.
This means you should try to keep your head upright while looking straight ahead; however, if you need to look down to ensure you’re in the right position, that’s okay.
Some people find it helpful to stare at a particular space on a wall (or another object) directly in front of them to help keep their balance.
Place your right foot on the ground, heel first.
Lean your body forward so that about 70% of your weight is on your front foot.
Keep your back and upper body straight.
Hold this position. , While keeping your upper body and back straight, continue to move your body forward until your right upper leg (thigh) is parallel to the floor.
You may need to bend your hips slightly to stay in this position, but keep your back straight.
Do not to move your right knee past your toes.
Your right knee should be positioned directly above your right ankle.
Once in the lunge position, your left (back) knee should also form a 90-degree angle, but your lower leg (shin) will be parallel to the ground while your upper leg (thigh) will be perpendicular to the ground.
Due to the position you’re in, you will only be able to keep your left toes on the ground.
Your left heel will lift off the ground as you lean forward. , Use your right foot to push yourself upwards.
Return your body to the position you started in, standing straight with your feet hip-width apart. , Once you’ve completed a lunge with your right leg, you can either switch sides and perform a lunge with your left leg, or you can continue to work your right side.
It doesn’t matter what order you do lunges in, but try to do an equal number of lunges using both your left and right side before you finish.
Another alternative is to do a stationary lunge.
Instead of stepping forward and back each time, rise up from the lunge by straightening your legs, but don't change the positioning of your feet.
Then lower back down into the lunge by returning to bent knees.
Repeat this several times and then switch to your left side.
About the Author
Jessica Gordon
Specializes in breaking down complex lifestyle topics into simple steps.
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