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)
- Start with your feet together and facing forwards
- Step forward on your right foot, dropping your pelvis down toward the floor (not forward)
- Lower yourself until both front and back knees are bent as close to a 90-degree angle as possible
- Maintain the body in an upright position and avoid leaning forward.
- Push back with the front leg and return to your starting position.
- Switch legs.
- 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).
- Be sure your front knee is over your front ankle.
- Concentrate on squeezing your buttocks to push yourself up, and keep the abdominals tight and the lower back in a neutral position.
- To modify the intensity, you can perform the exercise with no weights, with dumbbells in each hand, or with a barbell across your shoulders. See the Dumbbell Forward Lunge.
- If you have adequate space, perform walking lunges, crossing the length of your room while lunging with each step.
- You can perform the lunge with a step backwards, such as with the Reverse Dumbbell Lunge. Another alternative is lunging side-to-side instead of forwards or back.
- All about the Lunge Exercise
- See Exercises at home - the lunge — with holding weights in your hands
- Lunges at the beach
- Pregnancy Exercises: Side Lunge, Forward Lunge
- Dumbbell Exercises: Reverse Lunge and Forward Lunge, lunge with overhead press
- The 7-minute workout
- Body weight exercises
- Other fitness exercises for at home