Lunges are an exercise to strengthen the hips, groin, and hamstrings. The “Forward Lunge” can be performed walking or standing. The “3-Direction Lunge” routine includes all 3 lunge variations below. See the video at the bottom of the page for how the exercises look in action.
Forward Lunge Mechanics
- Using a barbell (on your back) or dumbbells (by your side), stand with the feet are parallel
- Step out forward, contacting the ground heel first
- As the foot makes contact, lower your hips until the top of the front thigh is parallel to the floor (shin perpendicular to the floor)
- Do not touch the back knee to the ground
- Drive off the floor back into the starting position (or forward for walking versions)
- The torso should remain erect throughout the exercise
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Lateral (Side) Lunge Mechanics
- Using dumbbells (held at the chest), stand with the feet are parallel
- Step out to the side, contacting the ground instep first
- As the foot makes contact, lower your hips until the top of the striding thigh is parallel to the floor (shin perpendicular to the floor)
- Drive off the floor back into the starting position
- Focus on maintaining an upright posture throughout the exercise
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Crossover Lunge Mechanics
- Using dumbbells (held at the chest), stand with the feet are parallel
- Step behind one leg on a backward 45° angle, contacting the ground with your outer front foot
- As the foot makes contact, lower your hips until the top of the front thigh is parallel to the floor (shin perpendicular to the floor)
- Drive off the floor back into the starting position
- Keep your chest up and facing forward throughout the entire exercise
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4-Way Lunge Video
- Movement #1: Forward Lunge
- Movement #2: Lateral Lunge
- Movement #3: Crossover Lunge
- Movement #4: Rotational Lunge (Not included in the 3-direction lunge)