Lunges & Stretches

Lunges both stretch and strengthen your legs.

Lunges both stretch and strengthen your legs.

Whether you’re leaping for your child or playing tennis, you probably do more lunges throughout the day than you realize. But this doesn’t mean you should skip going to the gym. While you may think of lunges as a basic gym exercise, there are many different types of lunges that work and stretch different muscles in your leg. There are even lunge stretches. Include lunges and stretches to get sexy legs and who knows, maybe you'll even be able keep up with your kids.

Forward Lunge

Stand up straight with your feet together.

Take a big step forward with your right foot.

Lower yourself to the ground, bending your right knee 90 degrees. Keep your upper body straight. Your left knee should almost touch the ground.

Stand back up. Do the exercise again on the other leg. Repeat 15 times. For more of a challenge, hold a 5-pound dumbbell in each hand while doing the lunges. You can also hold a medicine ball in front of you with both hands and twist to the right when your left leg is forward in the lunge and then to the left when you right leg is forward.

Side Lunge

Stand up straight with your feet slightly apart.

Step sideways with your right foot.

Bend your right knee 90 degrees slowly, keeping your left leg straight.

Stand back up and return to the start position. Do the exercise 10 times on each leg.

Lunging Hip Flexor Stretch

Stand up with your feet together and take a big step forward with your right foot.

Lower your left knee so it almost touches the floor. Bend your right knee 90 degrees.

Push your hips forward and downward. Do not allow your right knee to go beyond your toes.

Hold for 20 seconds. Stand back up and repeat on the other leg. This stretches your thighs, hips and groin.

Lunge Stretch

Stand up with your feet together.

Take a large step backward with your right foot. The heel of your right foot should be flat on the floor. Bend your left knee slightly. Keep your right leg straight. Place your hands on your left thigh. Keep your back straight.

Hold for 30 seconds. Return to the starting position and repeat on the other leg. This stretches your upper and lower calf.

Items you will need

  • Dumbbells
  • Medicine ball

Warning

  • Talk to your doctor before starting any new exercise program.
 

About the Author

Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.

Photo Credits

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