How to do lunges

Want to learn how to do lunges? There are many variations, from side lunges to lunges with weights, but they all help to strengthen your core, glutes, and legs. They also improve posture and balance, making the exercise a favourite of beginners and experience fitness enthusiasts alike. Keep Reading to learn how to do a basic lunge as well as some popular variations.

What are lunges?

There are lots of different types of lunges, but they all pretty much involve putting one leg forward with the knee bent while the other leg stretches behind the body. Any exercise which stretches your leg muscles should be done carefully, but overall, lunges are an accessible exercise which you can do without any equipment, if you choose.

How to do lunges: a step-by-step guide

Here’s the correct way to do a simple lunge.

1. Stand up straight, with your feet side by side and your hands resting on your hips.

2. Step forward with one foot, placing your foot flat on the floor once you’ve reached a 90-degree angle. Your lower leg should be perpendicular to the floor, and your thigh should be parallel.

3. Meanwhile, bend your other leg until your knee touches the floor. Your foot will stretch, but your toes should remain in place.

4. Return your front leg to its original position, reversing the motion from step 2.

• DO ensure your knees and feet are in alignment.

• DON’T lean forward

Some people do lunges as a warmup before running or aerobic exercises, but they are also an effective way to tone your legs and glutes. Variations of the lunge require slightly different techniques, but they also offer different benefits:

Lunges with weights

You can also do lunges with weights for an added challenge, although you should learn the basic lunge form first. Try doing a basic lunge while holding a kettlebell to your chest, or mix things up by doing a curtsy lunge while holding a dumbbell in each hand. Lunges with weights will improve your balance further, and they’ll also work out your arms depending on the heft of your weights.

Side lunges

Start by doing a basic lunge with your right foot forward. Once fully in lunge position, rotate your torso to the right, maintain position for a few seconds, and twist your torso back to the centre before returning your right leg to its original positions. Then repeat the exercise on the left side.

Side lunges work your core in addition to your lower body, and they help improve balance.

Curtsy lunges

Curtsy lunges are helpful for exercisers looking to give their glutes an extra workout. Stand up straight, with your feet side by side and your hands resting on your hips. Move your right foot backwards in a clockwise, circular motion until it passes behind your left foot. Clasp your hands at your chest, and complete the basic lunge motion with your left foot before returning to the “curtsy” position and repeating the movement on the opposite side.

Want to learn more?

Lunges are a classic exercise, and there’s so many different ways to incorporate them into your workout routine. If you’d like some guidance, the personal trainers at your local Gym are more than happy to help craft an exercise regimen for your individual fitness goals.