Master the Lunge Exercise

Master the Lunge Exercise

The Lunge Exercise

This is a beginner exercise that will strengthen your quadriceps and will stabilize your hips. A great workout to shape up your legs. This workout engages your core and abdominal muscles.

The Lunge Step by Step

  • Stand with one leg stepped out in front of your body.
  • Drop your rear knee without hitting the floor.
  • Keep your back straight looking forward and having your arms in front of you.
  • Stand up and repeat the same exercise with your other leg.

There are also several variations to this exercise you can add to your current training routine, changing or using these variations can help you improve your workout:

  • The Reverse Lunge
  • The Forward Lunge
  • The jumping Lunge
  • The alternating Lunge
  • The jumping and alternating Lunge

You can also add weights to enhance your workout. If you are using weights then you need to understand that you decrease the number of Lunges as you increase the weight.


  • Don’t hit your knee on the floor.
  • Keep your back straight and do not lean forward
  • Keep your hands on your side or in front of you
  • Do not do this exercise if you have any knee injuries
  • Always do your workout on a stable surface

Master the Lunges Exercises

Frequently Asked Questions

What muscles does this exercise work with?
The basic one works the quads, glutes, and hamstrings. But if you try some variations you can exercise other muscle groups.
Do lunges burn fat?
Lunges strengthen legs and buttocks. They target large muscle groups of your lower body; this boosts your metabolism and helps you lose weight much faster.
Do lunges reduce thigh fat?
Just like squats, lunges are very effective in reducing thigh fat. Keep in mind you need to have at least 2 sets of 12 repetitions.
Are lunges bad for your knees?
The stronger your muscles, the better your knees will feel. A lot of studies have looked at quad muscle strength and knee arthritis and found the stronger your muscles, the less achy the knees are. Lunging is a great exercise to strengthen the quads and hamstrings to help the knees.
But if you have any serious injuries you must ask your doctor if Lunges are safe for you.

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