Lunges: the perfect way to shape your legs. Make sure you’re doing them right!
Yet it is one of my favourites (and I believe this is true for any personal trainer), for many reasons.
Lunges use lots of different muscles at a time, so they burn more calories and sculpt your glutes and thighs faster than other simple exercises. They are really the perfect way to shape your legs.
A lunge is one of the five primary movements that are essential in our everyday life. Did you know that each time you walk the stairs, bend over to tie your shoelace or simply walk, you perform a lunge?
Make sure you’re doing them right!
Learn With This Simple Tutorial Below How To Do A Perfect Lunge (And Variations)
Once you’ve mastered them to perfection, they will add muscle definition to your legs and help you get rid of the flab. After all, who doesn’t dream of beautifully toned legs ready for the summer?
Forward Lunge (basic)
Lunge your left foot forward and place it firmly on the floor. Lower your body until your front thigh is almost parallel to the floor and drop your back knee down toward the ground. Hold for a few seconds.
Raise up and keeping your belly tight step your left foot backwards. After a short pause, lunge forward for the next rep.
Repeat 12 times each side.
Side Lunge
Step your left foot to the left side with both your feet pointing in front of you. As you lower into the lunge, shift your weight to your left foot. Sit your butt back and keep your right leg as straight as possible. Hinge slightly forward at the hips and keep your lower back straight.
Push off firmly with your left foot and – keeping your core muscles tight – come back up to standing. After a short pause, lunge to the same side for the next rep.
Repeat 12 times each side.
Curtsy Lunge
Stand tall with your feet hip width apart and shoulder blades pulled back and down. Brace your core muscles.
Step your right foot back behind and across your left leg. Make sure that your right foot really crosses to the left. Sink down into a deep lunge while keeping your hips square forward.
Push off firmly with your right foot and come back up to standing. After a short pause, lunge again for the next rep.
Repeat 12 times each side.
Lunge With Torso Rotation
Lunge with your right foot forward and drop your back knee down so that it almost touches the ground. Twist the medicine ball over the right leg, while keeping your elbows close to your rib cage. The rotation happens at the torso and your hips stay square forward.
Turn back to the centre. Step your right foot backwards keeping your tummy muscles engaged.
After a short pause lunge again for the next rep.
Repeat 12 times each side.
Reverse Lunge
Lunge your left foot backwards. Lower your body until your front thigh is almost parallel to the floor and your back knee nearly touches the ground. Hold here for a few seconds.
Raise up and keeping your belly tight step your left foot forward. After a short pause, lunge backwards again.
Repeat 12 times each side.
Ready to lunge even more? Explore other lunge variations here.