How to Correctly Perform Lunges
Lunges are a great exercise to work on strengthening the glutes (muscles in the back of the hips), quadriceps, and hamstrings (thigh muscles). Lunges can also help work on knee stability and balance. With each of the exercises included below, keep your back straight and tall throughout and keep your abdominal muscles engaged. You can perform these exercises on the floor or on a mat if you need extra cushion.
Forward Lunge
Begin with your feet together. Keep your abdominal muscles activated throughout this exercise, as this will help you to better maintain your balance. Take a moderate step forward with your left leg and plant your foot flat on the ground. Keeping your left knee behind your toes, lower your body down toward the ground until both knees are at 90 degrees. The heel of your right foot will come off of the ground. Try to hover over the ground rather than allowing your right knee to hit the ground. Pushing through the ball of your left foot and squeezing your right buttocks, return back to a standing position. Then repeat with the right leg stepping in front.
Reverse lunges
Begin with your feet about hip width apart. Keep your abdominal muscles activated throughout this exercise, as this will help you to better maintain your balance. Take a moderate step backward with your left foot. Slowly lower yourself toward the floor until your knees are both at 90 degrees. Press through the toes on your left foot and squeeze your left buttocks to return to a standing position. Repeat with your left leg.
Reverse lunges will look the same as when you perform a forward lunge. Stepping backward for reverse lunges helps to focus on hip extension strength in the glutes and the hamstrings.
Side Lunges
Begin standing with your toes facing forward. Take a large step to the side with your left leg and plant your foot on the floor. Drive your hips backward as you keep your weight shifted to the left. Your right knee will remain mostly straight and your left knee will bend as you move your hips behind you. Keep your toes facing forward and your left knee behind your toes. To return to standing, press through your left foot and bring your left leg back to the starting position. Repeat on the other leg by stepping to the right.
These stretches are not for everyone and should not replace professional medical advice or treatment. You should not perform these exercises if you are experiencing hip pain, knee pain, or following a recent surgery without consulting your physical therapist or physician first.
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