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Lunges | Training with Your Own Body Weight



The Lunge tones the legs and can give you wonderfully toned inner thighs and buttocks. But you should never do this Fitness Exercise if you have knee problems. The Lunge strengthens several muscles: your hamstrings, gluteals, and quadriceps.

When doing this exercise, make sure to keep your back straight, your torso upright, and your abdominals tight. Donít lean forward. Let your knee pass forward your big toe in the middle position.


STEP 1: Place your right foot forward while your left foot is behind your body about one stride-length apart.

STEP 2: Flexing the left foot, slowly sink down. This will set off your right knee to bend. Put your weight on the heel of your front foot to work the buttock muscle most effectively. Return to starting position and work with the other leg.



Some people prefer to alternate legs, while others prefer to do one set per leg and then change. Although Lunges use the same muscles as Squats do, you donít need nearly as much weight since youíre exercising one leg at a time.


Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it - at all costs.

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LESSON OVERVIEW
Below you can find all the exercises in our Fitness Exercises section:

1: Neck Stretch
2: Head Forwards Stretch
3: Shoulder Stretch
4: Anterior Deltoid Stretch
5: Triceps Stretch
6: Chest Stretch
7: Upper Back Stretch
8: Lower Back Stretch
9: Hyperextension of Back
10: Spine Rotation
11: Cat Stretch
12: Hip Flexor Stretch
13: Glute Stretch
14: Supine Hamstring Stretch
15: Standing Hamstring Stretch
16: Standing Quadriceps Stretch
17: Prone Quadriceps Stretch
18: Adduction Stretch
19: Abduction Stretch
20: Calf Stretch
21: Arm or Biceps Curl
22: Triceps Curl
23: Forward Arm Raise
24: Lateral Raise
25: Bench Press
26: Fly
27: Walking Lunges
28: Dumbbell Squats
29: Basic Crunch
30: Reverse Curl
31: Full Crunch
32: Lunges
33: Basic Push-Up
34: Rear Leg Lifts
35: Squats
36: Triceps Dips
37: Low Bridge with Leg Raise
38: Fitness Ball Hamstring Curl
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