Lunges challenge lower body, help increase strength, balance

Lunges are a popular exercise for lower body strengthening. Requiring no equipment, lunges are a multijoint movement primarily targeting the hips, gluteals and thighs.

Basic lunge: Stand with your feet hip- to shoulderwidth apart, arms relaxed at your sides. Take a very large step forward while keeping your torso erect, and bend the knees, slowly lowering your trunk straight down.

To help avoid over-stressing the knee of the leg you bend when you lunge, keep the knee behind the toes, with the foot pointing straight ahead, and be sure to lower straight down rather than bringing your upper body forward. Be careful not to lock the knees at the top of the movement.

If you have knee problems, do not attempt lunges at all until you have checked with your doctor.

The back leg can be positioned in one of two ways.

You can bend both knees to an approximate 90 degree angle, or if greater flexibility of the hip flexor is desired, keep the back leg straight but relaxed, while bending the kneeof the front leg until you feel a gentle stretch.

Reverse lunge: Instead of taking a step forward, take a slow, controlled step backward.

Side lunge: A nice way to mix it up, side lunges target the inner thighs to a greater extent than traditional lunges. With this variation, you take a step to the side and lower your body by bending your knee, rather than stepping to the front or back. Once you feel a strong contraction on your outer thigh, step back to the starting point and repeat with the other leg.

TIPS The lower your body travels in a lunge, the greater emphasis is placed on the glutes.

If you have trouble keeping your balance while doing lunges, hold on to a sturdy chair or wall for support.

If you are looking for a way to take it to the next level, hold dumbbells while performing the exercise. You can also elevate the back foot on a low step or platform, which places more emphasis on the front leg. Placing the back foot on a small stability ball is also an advanced move.

ActiveStyle, Pages 28 on 10/29/2012

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