LUNGE
TARGETS /// glutes, hamstrings, quads (primary); calves (secondary)
EQUIPMENT /// none
Bodyweight exercises are a great test of stability, strength, and balance, and the lunge is no exception—it will hit almost every muscle in your legs, including the smaller stabilizer muscles. Use lunges as a warm up, as part of a workout, or add them to a circuit to help burn extra fat.
[1]Begin in a standing position with your feet positioned shoulder-width apart, or wide enough to create a base that will allow you to keep your balance. Place your hands on your hips.
[2]Step one foot forward.
[3]Keeping the toes of your back foot anchored to the ground, slowly lower your body down until your front upper leg reaches parallel to the ground.
[4]Push through your front heel to drive your body back up and into the starting position. Complete all reps on one side, and then repeat the movement on the opposite side.
TRAIN THE RIGHT WAY
DO: lower and lift with the front leg, and stabilize with the rear leg.
DON’T: let the knee be out of line, or go beyond the toe.
VARIATIONS
^ Reverse lunge Rather than taking a step forward, take one step back and lower your body down into a lunge position, performing the movement in one fluid motion. (This variation activates the glutes.)
Walking lunge Rather than remaining in one place, alternate legs and continue walking forward with each lunge.