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Lunge (no weight)

The lunge exercise is a great exercise to work out the quads, hammies and buttocks. Here we describe the bodyweight lunge, with no extra resistance. If this exercise is too easy, you can hold weights in your hands or over your shoulders. See the general description of the lunge exercise, with links to several other variations. This exercise is part of the 7-minute workout.

Equipment Required: a pair of dumbbells (optional)


  1. Start with your feet together and facing forwards
  2. Step forward on your right foot, dropping your pelvis down toward the floor (not forward)
  3. Lower yourself until both front and back knees are bent as close to a 90-degree angle as possible
  4. Maintain the body in an upright position and avoid leaning forward.
  5. Push back with the front leg and return to your starting position.
  6. Switch legs.
  7. Repeat for the desired number of repetitions or for a set time period (for the the 7-minute workout you do 30 seconds of lunges).

lunge exercise



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More Fitness

Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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