Lunges

Begin by bending your knees and descending until the back knee is positioned a few inches above the floor. At the bottom of the movement, ensure that the front thigh is parallel to the ground, the back knee points towards the floor, and your weight is evenly distributed between both legs.

To return to the starting position, exert force through the heel of the front foot while pushing upward.

Benefits

The lunge is an effective compound exercise that targets and strengthens various muscles in the lower body. It primarily engages the quads (front of the thighs), hamstrings (back of the thighs), glutes (buttocks), and calves (back of the lower leg).

Performing lunges helps to stretch the hip flexors, enhancing their flexibility and counteracting the tightness caused by prolonged sitting. Additionally, lunges activate the core muscles, promoting stability, balance, and injury prevention.

Lunges offer functional benefits as they simulate movements commonly encountered in daily activities, such as bending down to pick up objects. By targeting major muscle groups in the lower body, lunges can also contribute to improved metabolism.

Compared to exercises like squats, lunges introduce a split stance that alters the body's loading, allowing for more independent work on each leg. This variation can further enhance the effectiveness of the exercise.