Lunges

Lunges - Stepping Forward

  1. Stand with your back straight, knees bent, and your feet about shoulders width apart
  2. Step one leg straight out in front of you.
  3. Bend both knees, driving your hips straight down. Do not lean.
  4. Do not allow your knee to extend past the toes of your forward leg.
  5. Return your leg to the starting position
  6. Repeat, switching legs as necessary.

Muscles: Quads, glutes

Lunges - Stepping Backward

  1. Stand with your back straight, knees bent, and your feet about shoulders width apart
  2. Step one leg straight back.
  3. Bend both knees, driving your hips straight down. Do not lean.
  4. Do not allow your knee to extend past the toes of your forward leg.
  5. Return your leg to the starting position
  6. Repeat, switching legs as necessary.

Muscles: Quads, glutes

Lunges - Walking

  1. Stand with your back straight, knees bent, and your feet about shoulders width apart
  2. Step one leg out
  3. Bend both knees, driving your hips straight down. Do not lean.
  4. Do not allow your knee to extend past the toes of your forward leg.
  5. Bring your rear leg up to meet your front leg, completing one big lunging step.
  6. Repeat with the opposite leg, switching legs each time.

Muscles: Quads, glutes