If you’ve never been much of a lunge fan, now’s the time to switch camps. Lunges work your glutes, hamstrings, quadriceps, and core. And most importantly, consume them all at once to burn a lot of calories, says Holly Perkins, CSCS, author of Lift to Get Lean and founder of Women’s Strength Nation. say. Ready to learn how to lunge the right way? Check out this easy-to-follow guide and get ready to show off your best legs. 1. Forward lunge
Benefits:
Forward lunges work your glutes and hamstrings, but this variation (often referred to simply as “lunges”) also works your quads, giving you incredible thigh strength and definition, Perkins says. .
Instructions:
Stand upright with your feet hip-width apart. Place your hands on your hips, above your head, or grab a weight and step your right leg forward in a slow, controlled manner. Keep your spine straight and shift your weight to your heels. Lower your body until your front and back legs are at a 90-degree angle with him and your knees are directly above your ankles. Pause, then lift your right leg back to the starting point. Be careful not to wobble! Step your left foot forward and repeat.
2. Reverse lunge
Benefits:
Reverse lunges are a great cross-training move that defocus your quads and work your hamstrings and glutes in a way no other exercise can, says Perkins. Some women feel that they are protecting their knees. Instructions: Stand upright with your feet hip-width apart.
Place your hands on your hips, above your head, or grab a weight and slowly, with control, step your right leg back. Keep your spine straight and shift your weight to your heels. Lower your body until your front and back legs are at a 90-degree angle with him and your knees are directly above your ankles. Pause, then step your right leg forward and return to the starting position. There is also no wobble. Step your left foot forward and repeat.
3. Side lunge
Pros:
Like most women, Perkins says she rarely moves back and forth during exercise. This movement specifically strengthens the gluteus medius. This is essential for hip stability and injury prevention when running.
Instructions:
Stand tall with her feet together. Place your hands on your hips, above your head, or grab a weight and take a slow, controlled step with your right foot to the right, making sure to land flat on the sole of your foot. Keep your chest up, your weight in your heels, push your hips back, bend your right knee, and lower your body until your right foot is parallel to the floor and your right knee is directly over your ankle. The left leg must remain straight throughout the movement. Pause, then bring your right leg back to start. Step your left foot out to the side and repeat. 4. Lunge while walking
Pros:
According to Perkins, this is the most functional lunge variation. It trains your muscles in the same way as walking or running. However, it is difficult, so start with forward lunges.
Instructions:
Stand upright with your feet hip-width apart. Place your hands on your hips, above your head, or grab a weight and step your right leg forward in a slow, controlled manner. Keep your spine straight and shift your weight to your heels.
Lower your body until your front and back legs are at a 90-degree angle with him and your knees are directly above your ankles. Pause and take a large step forward with your left foot. Continue alternating and moving forward across the floor.
5. Isometric lunge
Pros:
While lunging isn’t easy, Perkins says it’s best to rehabilitate the situation. For example, if you are recovering from a knee injury. If you notice weaknesses in forward lunges, backward lunges, or walking lunges, she says doing an isometric lunge and holding your most difficult position will strengthen your bent leg at that exact angle.
Instructions:
Stand upright with your feet hip-width apart. Place your hands on your hips, above your head, or grab a weight and step your right leg forward in a slow, controlled manner. Keep your spine straight and shift your weight to your heels. Lower your body until you reach the desired depth and hold the position for as long as possible without wobbling or losing form. Start by bringing your right foot back. Step your left foot forward and repeat.
A general word about weights:
Perkins recommends performing these lunges for his 4 weeks using just your own body weight before adding dumbbells or kettlebells. Start by adding 10 pounds, then add another 10 pounds as you feel comfortable.
