Equipment Required: a pair of dumbbells (optional)


  1. Stand with one foot forward, the other back.
  2. Both feet should be facing straight forward.
  3. Be sure your front knee is over your front ankle.
  4. Lower your back knee almost to the floor, and rise up again.
  5. Concentrate on squeezing your buttocks to push yourself up, and keep the abdominals tight and the lower back in a neutral position.
  6. Maintain the body in an upright position and avoid leaning forward.


lunge exercise lunge exercise


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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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