Tone Your Legs & Booty Anywhere
Lunges are one of those leg and glute exercises that are a main staple of most fitness trainers exercise programs. Whether they’re bodyweight or done with dumbbells or barbells, they’re an effective leg and glute exercise and can be done so many different ways: lateral lunges, reverse lunges, curtsy lunges, alternating leg, walking lunges and just straight forward split leg static lunges. To avoid injury it’s important to know how to do a proper lunge before jumping straight in and loading on the weights.
How to do Lunges
Lunges are a great body weight exercise that work not just your lower-body: the glutes/butt, hip muscles, hamstrings, quadriceps and calves. As well as working your core to stabilize you. The basic forward lunge is a great place for beginners to start and for anyone of all exercises as there are so many ways to progress this exercise.
Step by Step Guide to a Basic Forward Lunge
Simply stand up tall with your legs together and your arms either on your hips, at your sides or out to the side. You can also modify to make it easier by holding onto something if you need help with balancing.
Step 2 to 3 feet forward with your right leg. The distance will depend on the length of your legs, but the front foot should be far enough forward that your front foot can remain flat and your back foot is on your toes. Your weight should be in your front foot.
Bend both of your knees to lower down into a lunge, creating a 90-degree angle with both knees. Ensuring that your front knee is directly over your ankles and NOT in front of your toes to avoid placing strain on your knees.
Push off with your right leg and return to the starting position. Repeat with your left foot stepping forward. Choose a rep and set range that works with your fitness goals in mind.
Change it up with different variations: directions, weight, reps, sets, and how stable your base is.
Starting position for static split leg lunges
Women’s Health has some great videos on how to do a proper lunge. Take a look a this how to do a forward lunge which gives a really clear side view. Which is helpful if you’re new to working out or work better with visual instruction and cues.
Remember to stretch the quads and hip flexors afterwards. As well as your glutes by sitting with one leg crossed over the other, knee to knee with knees bent and bending forwards. Repeat these stretches on both sides.
What are you waiting for fitness lovelies, go lunge!
More no equipment exercises
Eve Dawes is a Blogger, Podcaster, Mrs. England World 2020, a WBFF Pro Diva, SAG-AFTRA actress, NASM certified Personal Trainer, Founder of Dawes Custom Cosmetics and GlamourandGains.com. Eve's also the host of BFF (beauty, fitness & fashion) segment on Spill The Tea Live! The show for British Expats. Eve has over 15 years experience in the fashion world, is an avid traveller and cruelty-free beauty advocate.