How to do Lunges?

What are Lunges?

Lunges are lower body exercise. Lunges mainly target glutes, thighs, quads, hamstrings, core and hard to reach muscles of inner thighs. It helps to develop lower body strength and endurance.

What happens if not done properly?

It is very important to perform this exercise properly and in the correct form, otherwise, it won’t activate the right muscle at the proper intensity. It also puts additional stress on ligaments and joints and also increases the risk of injury if not performed in the correct form.

How to perform Forward Lunges correctly?

  1. Stand tall with feet hip-width apart.
  2. Take a big step forward with the right leg.
  3. Start to shift your weight forward so heel hits the floor first.
  4. Lower your body until right thigh is parallel to the floor.
  5. Make sure that your knees are in line with your toes.
  6. Don’t round your back, it needs to be straight.
  7. Press into right heel to drive back up to starting position.
  8. Repeat the same for the other side.

Note: You can also add weights if you feel, if you want to make it more rigorous but make sure your form is correct.

Who needs to avoid Lunges?

Please avoid this exercise if you have knee injury/pain.

For people above age 50, it is advisable to perform Lunges with the chair.

If you experience difficulties performing a proper squat – take your time to work on mobility and correct form. Practice as much as possible and give importance to rest days. Rest days are equally important and it helps in recovering your muscles.

How many Lunges you should do in a day?

If you are a beginner, you make sure that your form is correct and you are not putting unnecessary pressure on your joints.

Start with the following numbers for the first week:


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Do you need to perform Lunges daily?

Lunges are very good exercise but that doesn’t mean that you should do it daily. It’s very important not to overdo this exercise and make sure you give enough rest to your muscles. You must always target to perform exercise in proper form. Quality is more important than Quantity.

Check out the video for proper form: