How to Do Lunges?

Lunges are one of the best exercises for strengthening and shaping your lower body. It also improves flexibility, corrects muscle imbalances and wards off lower back pain. This exercise engages and works-out lower body muscles like calves, glutes, hamstrings, core, and quadriceps. However, before you perform lunges, it is important to learn how to do it correctly to attain maximum benefits and also prevent muscle sprain and other injuries. Read on to learn how to do lunge correctly and effortlessly.

Steps to Do Lunges

Following are steps to perform basic lunges:

Step 1

Stand comfortably and keep your feet hip-width apart. If you are doing lunges without weights, you can keep your hands on your hips.

Step 2

Bring the right leg forward, like a long walking stride. When you are in the correct position, the heel of your left leg (rear leg) should rise off the ground.

Step 3

Start bending your knees and lower yourself until your right thigh and left lower leg are parallel to the floor. Keep your back straight and core engaged. This will complete one lunge.

Step 4

Raise your body slowly and return to the position you were in Step 2 for the next repetition.

A few points to keep in mind

• If you are a beginner, do 1 or 2 sets of 10 repetitions on each side and then increase the reps gradually.

• Avoid lunges if you have a knee injury.

• If you feel pain or discomfort during the exercise, stop it immediately.

• You can add weights when you are comfortable. However, it is wise to train with a professional in the beginning to avoid mistakes and injuries.

There are different forms of lunge all of which are equally effective. This includes forward lunge, backward lunge, curtsy lunge, lateral lunge, dumbbell lunge and barbell lunge.