If you're short on time and still want to include some basic exercises into your day, a set of lunges is easy to perform and doesn't require any equipment. When developing a home workout routine, it's helpful to keep track of the number of times you perform each exercise. To do so, you need to know what makes up a single lunge.
Hold your back straight and place your feet on the ground, closer than shoulder-width apart. To help keep your back straight, tighten your abdominal muscles.
Lift your right leg off the floor slowly, allowing your body to adjust to standing on just one leg. When you're steady, take a large step forward with your right leg and place it on the ground, heel first.
Shift your weight forward onto your right foot and slowly lower your left knee and torso to the ground until both legs are bent at 90 degrees. The thigh of your right leg and the shin of your left leg should both be parallel to the ground. Keep your back straight, your abs contracted and your arms hanging at your sides during the lunge.
Use the right leg to push off and gradually step back into the original standing position. This process counts as one single rep of the lunge.
- After you've performed a set of lunges with your right foot forward, perform a set with your left foot forward.
- To increase the resistance of this exercise, hold a dumbbell in each hand during the lunge.
- A lunge works your hamstrings, quadriceps, calves and glutes.
- Always spend several minutes stretching to warm up your legs and back before performing a set of lunges.
- If you have knee or back problems, consult a doctor before adding this exercise to your workout regimen.
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.