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Exercise of the Week – Forward Lunge

Target Muscles: Buttocks (Glutes) and Thighs (Quads).

Forward Lunge 01 - Pro:Kinesis Personal Training, High Wycombe

Start by standing upright, with your feet almost together, and place your hands on your hips as shown.

Forward Lunge 02 - Pro:Kinesis Personal Training, High Wycombe

Then, keeping your hands on your hips, inhale and take a large step forward, lunging so that your front knee is vertically above your front foot, and your rear knee is just off the ground behind you. Exhale and return to the start position.

Repetitions: 8-12 (each leg)

Sets: 2-4

The original classic lunge exercise and about as simple and effective as it gets. By varying the step/stride length you can change the muscle focus. A longer stride uses more Glutes and less Quads, with the reverse true on a shorter one.

Note – please ensure that your front knee does not go out beyond your toes and that you keep the weight pressed through your front heel.