📋 How to Do?
- Stand tall, step forward with one foot, keeping torso upright.
- Inhale and lower until both knees at 90 degrees, front knee over ankle, back knee toward ground.
- Exhale and push through front heel to return to start, engaging glutes.
- Alternate legs; hold dumbbells for added resistance.
- Do 3 sets of 10 reps per leg, emphasizing control.
Step long enough to keep the knee in front of the ankle and keep the posture upright for balance, alternate legs evenly to prevent asymmetries, and if needed, first support yourself to be introduced to lunge movements safely, and develop stability in the position.
💪 Working Muscles
Primary: Quadriceps (front leg knee extension); Gluteus Maximus (hip extension in front leg); Secondary: Hamstrings (posterior chain stabilization); Calves (ankle plantarflexion); Core Stabilizers (balance and torso control)
Equipment Needed: Dumbbells (optional)
Difficulty: Intermediate
✨ Benefits
Lunges have the added benefit of correcting muscle asymmetries that exist and could lead to overuse injuries. They also improve flexibility and stability in the hips for good mobility. Lunges are functional, meaning that they mimicked the daily movements of walking or climbing stairs.
🔥 Burned Calories
Burns Approx. 70-90 kcal per 10 min at moderate intensity
Metabolic Impact: Moderate to high, great for unilateral training
Common Mistakes
- Letting front knee pass toes, overloading the knee joint.
- Leaning torso forward, losing balance and glute focus.
- Short steps, reducing range and hamstring stretch.
