5 Ways to Do Lunges
1. Lunge
This basic body-weight movement is the building block for the rest of the exercises on this list—and many workout routines in general. Ace it to work your way up to more challenging lunges.
Step 1: To start, stand up straight with your feet together, shoulders back, and core tight. Lift your right leg off the ground and take a big step forward.
Step 2: Lower your body toward the ground until your right upper thigh is parallel to the floor and your right knee forms about a 90-degree angle. Straighten up by pushing through your right heel to return to stand.
2. Side Lunge
Step to the side—also known as a side lunge or lateral lunge. This move not only strengthens your lower half, but hit those hard to reach inner thigh muscles. It also improves flexibility.
Step 1: Start standing, with your feet hip-width apart. Engage your core and take a big step out to the right. Bend your right knee (but make sure that it doesn't extend past your right toes) and sit your hips back, keeping your left leg straight and both feet flat on the floor.
Step 2: Push yourself back up to standing. Repeat on the other side.
3. Walking Lunge
Work your thigh muscles even more with walking lunges. The forward movement makes the glutes, hamstrings, and quads of the leading leg contract to their maximal. It’s basically like performing a single-leg squat. Maintain good posture throughout, and be sure your front knee never goes past your front foot.
Step 1: Stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and slowly lower your body down until your right knee is bent at least 90 degrees.
Step 2: Pause, then raise up. Bring your back foot forward so that you move forward (like you're walking) a step with every rep. Alternate the legs each time.