Do This for Perfect Lunges Every Time

Not everyone loves leg day. Some people don’t like going to the gym at all. That’s okay. We’ll help you get it done faster perfect lunges.

If you’re reading this, you may be one of the many East Texans who knows they should get more physical activity. You want to be more fit, you really do. It just takes so much time and effort, and your life doesn’t slow down for a second.

You might be looking into ways to fit exercise into your crazy schedule. Lunges are one of the best leg exercises you can have in your arsenal, because you can do them anywhere. You don’t need any equipment, and there are a lot of variations to keep things fresh.

Try lunges on your way to and from your closet in the morning. Do lunges in your office when you’re on the phone. Lunge across your front yard to get the mail. Or, add lunges down the F.I.T. sidewalk when you come in. Your lower body will thank you.

How To Do Perfect Lunges

Think of perfect lunges as walking on a train track, not a tightrope. Do this:

• Start with your head up, chest lifted, abs tight and feet at a comfortable hip distance apart. If you can practice at the gym, lunge along one of the mirrored walls so you can observe yourself from the side.
• Take a big step forward.
• Lower your core so that your back knee is pointing toward the floor and your front knee is bent and over your front shoe.
• Check your weight distribution in the mirror. Your weight should be on your back toe and front heel. Your spine should be straight. Knees, hips and shoulders should all face forward in a line.
• Push back to the starting position. Repeat with your other leg.

Start with 10-15 repetitions on each side. Watch your front knee, since a common mistake is to let your front knee go past your shoelaces. Perfect lunges don’t cause knee pain.

Lunge Variations

Once you’ve mastered the basic lunge, you’re ready to try some variations. Build strength and shape muscles faster by adding weight. Carry dumbbells on either side or rest a barbell across your shoulders, then repeat the same lunges.

Lateral lunges start in the same position but instead of stepping forward, take a big step to the side. Engage your core and lower your weight over the side you stepped with, then push to return to standing. Repeat on the other side.

Backward lunges are actually a little easier than the others, so they’re a great place to start if you struggle with balance or you’re just starting to develop flexibility. Start from a standing position and take a big step back. Lower and shift your weight backward until your front knee is bent at 90 degrees and your weight rests on the ball of your back foot.

Clock lunges alternate front lunges, reverse lunges and lateral lunges. Basically you forward lung right, then stand. Lateral lunge right, then stand. Backward lunge right, stand. Repeat on your left side.

Where Should You Feel It?

Perfect lunges work your glutes, hamstrings, quads and calves. They shape your butt the most, but all your leg muscles get a workout. You should feel the burn in your butt, but you’ll also probably feel them in your quads.

Both legs help with control and stabilization, but the most work happens in the front leg. The rear leg is more for stabilization.

How Often Should You Do Lunges?

Lunges are a resistance exercise. You do them to build stronger, more shapely muscles. To be effective, you should work to muscle failure every time. You know you’re there when you can barely complete your last repetition.

At first, your body weight may be enough to accomplish that goal. As your legs and rear get stronger, you may have to add weight. When you stress your muscles, tiny tears develop. Your body turns these tears into scars that add strength and bulk. While that’s happening, your body needs time to heal. Give yourself at least a day to rest before going back to lunges.

F.I.T. personal trainers will work with you to help you develop proper form. We’ll also tailor an exercise program for your goals and body type. Get in touch to find out more today.