Lunges - Exercise for the Legs and Glutes

Lunges
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The Lunge is a simple but very effective exercise for the legs. It involves balance and coordination, which is very useful for sports as well as muscle development. The dumbell version of the Lunge is the easiest to start with though it can also be done with a barbell.

How to do it:


Hold two dumbells in your hands by your sides. Step forward with one leg and lower your upper body down, bending your leg (don't step out too far). You should have about two to two and a half feet between your feet. Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground. Push up and back and repeat with the other leg or do all the reps with one leg then switch.		It is very important to keep your upper body vertical during the movement. Think about sitting back when doing these. This will prevent you from leaning too far forward. It is best to do this exercise all on one leg without standing up each time. Stepping forward each time can overstress your knees. Simply do all your reps on one leg then switch legs and do all your reps on the other leg.

Tricks:

Don't set both your legs in a straight line. Keep them horizontally separated by about six inches to keep your balance. Doing this increases your base of support and makes your body more stable so you won't lose your balance while doing a set.

Common Errors:

Leaning forward on the way down - this can cause you to lose your balance and can place unnecessary stress on your back. Always strive to keep your upper body vertical. Do these in a mirror so you can watch your form and be sure to focus on sitting back during the descent.

Lunges Home -> Exercises -> Lunges

How to do it:

Tricks:

Common Errors:

Lunges
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