There’s a strong contingent among the actively fit that feel that lunges are a pain, a chore if you will, that is almost on par with the struggle of ab exercises. Simply put, they’re an exercise that’s hard to love. But for those looking to get maximum results out of leg day, the time to start warming up to lunges is now. Experts have noted that lunges target your glutes, hamstrings, quads and core. Moreover, lunges burn plenty of calories. To help you get used to adding more lunges in your workout routine, we have put together a useful guide to help you do them correctly.
Forward Lunges: Stand tall with your feet hip-width apart. Place your hands on your hips, overhead or grab some weights, and take a slow, controlled step forward with your right leg. Keeping your spine tall and the weight in your heels, lower your body until both your front and back legs form 90-degree angles and your knees are directly over your ankles. Pause, then bring your right leg backward to return to start. Make sure not to wobble! Step forward with your left leg and repeat
Side Lunges: Stand tall with your feet together. Place your hands on your hips, overhead, or grab some weights, and take a big, slow and controlled step to the right with your right leg, making sure to land flat on your foot. Keeping your chest up and the weight in your heels, push your hips back, bend your right knee, and lower your body until your right leg is just above parallel to the floor, and your right knee is directly over your ankle. Your left leg should stay straight throughout the entire movement. Pause, then bring your right leg back to start. Step sideways with your left leg and repeat.
Walking Lunges: Stand tall with your feet hip-width apart. Place your hands on your hips, overhead, or grab some weights, and take a slow, controlled step forward with your right leg. Keeping your spine tall and the weight in your heels, lower your body until both your front and back legs form 90-degree angles and your knees are directly over your ankles. Pause, then take a big step forward with your left leg. Continue alternating to move yourself forward across the floor.
Isometric Lunges: Stand tall with your feet hip-width apart. Place your hands on your hips, overhead, or grab some weights and take a slow, controlled step forward with your right leg. Keeping your spine tall and the weight in your heels, lower your body until you reach your desired depth and hold as long as you can without wobbling or breaking form. Bring your right leg back to start. Step forward with your left leg and repeat.