Lunges


There are several variations of lunges which can be used to work different parts of the legs, depending on how you do them (as explained below). Begin by resting a barbell on your upper back while standing with your legs together, then take a step forward while bending your rear leg to lower your knee towards the floor. Remember to only lower yourself as far as you are safely able to.


There are several options as to where you go from here:
1) You can take a step back to return to the starting position, then repeat the process. You can either complete a set on one side and then switch legs, or alternate legs on each step.
2) If you have plenty of space, you can perform walking lunges whereby you continue taking a step forward on each of your legs for the desired amount of reps on each side.
3) If you have a moderate amount of space available you can also try taking a few steps forward and then return to the starting position by performing the exercise in reverse.

Obviously, if space is not an issue, the walking variation is probably the best way to go. Still, it is possible to get the same benefits of the exercise by improvising a little.



Tips

* This exercise develops the gluteal muscles, hamstrings, and the quadriceps. The calves are also worked as well, less intensely than the previously mentioned muscles, however. When taking fairly long steps, it is mainly the gluteal muscles and the hamstrings that will be acted upon. Conversely, short steps will work the quadriceps more intensely.
* This exercise yields the best results when performed with moderate weights and in fairly long sets. Sets of 10-15 repetitions (that is, 10-15 steps per leg, 20-30 steps total) work best.
* For people with a history of knee problems, this exercise can be difficult to perform. Such people should be sure to warmup thoroughly and exercise great caution when attempting this movement by using a very limited amount of weight.

Variation: Side Lunge


Another variation of this exercise is to take a step to your side instead of stepping directly in front. You can either step directly to your side, or halfway between a front and side step, as demonstrated in the photo above. This variation will place more emphasis on the inner thigh and adductor muscles.



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