Lunges are a fundamental exercise that targets multiple muscle groups, including the glutes, quadriceps, and hamstrings.

Whether you’re a fitness enthusiast or a beginner looking to improve your lower body strength, learning how to do lunges correctly is essential.

In this comprehensive guide, we will break down the proper form, variations, and benefits of lunges, helping you achieve optimal results and avoid common mistakes.

TYPES OF LUNGES:

THE EXERCISE: SPLIT SQUAT

• Start in a semi-kneeling position on a mat or padded floor.
• Both knees should be bent at 90 degrees and legs should be shoulder-width apart.
• Maintaining a tall stance, press both feet, squeeze your glutes, and straighten both legs.
• Continue repeating this movement from the floor until you can stand without bending at the hips or letting your front knee bend.

THE EXERCISE: BACK LUNGE WITH TRX

• With the suspension trainer at half height, face the anchor point.
• Hold on to the handles with your hands in front of your body and your elbows softened, and balance on your right foot.
• Bring your left leg back and lower your body as if it were an elevator, making sure that both knees have the same 90-degree bend that was established in the previous split squats.
• Without leaning back, use the handles to unload your body weight and help you pull back to the starting position.
• When you repeat the movement by changing legs, make sure that the front knee is over the middle toes of the foot.
• Keep your chest up and don’t bend at the hips.

THE EXERCISE: WALKING LUNGE

• Stand with your feet shoulder-width apart; You can put your hands on your hips or leave them at your sides.
• Step your right foot forward, landing in the same lunge position as the previous two exercises. Lower your left knee until it is just above the floor.
• Press with both feet to straighten both legs.
• Stand up straight and strong, and then step forward with your left foot, repeating on the other side.
• Avoid “walking on a balance beam”; You can place your feet in a staggered line similar to how you would when walking.
• Remember that you must lower your body in a straight line up and down as if it were an elevator.

THE EXERCISES: ALTERNATE SIDE LUNGES

• Stand with your feet together.
• Step hip-width apart with your right leg, keeping your right toes pointed forward as you land.
• Immediately upon contact with the ground, bend your knee and sink your right hip down and back;
• Think of an “elevator, not an escalator” as in the lunge exercises above.
• Press with your right foot to return to the starting position, and repeat on the left side.