Lunges are a dynamic exercise that works the quads, glutes, hamstrings, and calves while improving balance and coordination. Start by stepping one foot forward and lowering your back knee towards the ground, keeping your front knee in line with your ankle. Push through the heel of your front foot to return to standing. Alternate legs or perform walking lunges to increase intensity. By incorporating lunges, you’ll build lower body strength, increase flexibility, and improve overall balance over time.
Instructions:
- Stand tall: Start with your feet hip-width apart.
- Step forward: Take a step forward with one foot, lowering your hips until both knees are at 90 degrees.
- Push through the heel: Return to the starting position by pushing through the heel of your front foot.
- Alternate legs: Repeat on the other side.
Reps and weight suggestions:
- Beginners: Bodyweight lunges, 3 sets of 10 reps per leg.
- Intermediate: Use light dumbbells, 3 sets of 8-10 reps per leg.
- Advanced: Use heavier dumbbells or a barbell, 4 sets of 6-8 reps per leg.
Tip:
Step back into a reverse lunge for an easier variation on the knees.