About this topic

The lunge is an exercise you do to build up muscles in the legs, thighs, and buttocks. This exercise targets muscles in the:

• Back of the thigh. These are the hamstrings.

• Front of the thigh. These are the quadriceps.

• Buttocks. These are the gluteal muscles.

This exercise uses weights to make your muscles work harder. You may use dumbbells, which are also known as free weights, or barbells based on the exercise. Use weights that are heavy enough for you to lift a few times. Do not use heavier weights unless ordered by your physical therapist.

General

Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs.

Strengthening Exercises

Strengthening exercises keep your muscles firm and strong. Choose a weight that will let you repeat the exercise 10 times before resting. Work your way up to 3 sets of 10 before raising the weight. If you are not able to do 10 repetitions, you are using too heavy of a weight.

If using dumbbells − Hold the weights in your hands with your arms by your sides.

If using barbells − Grip the bar of the barbell securely and comfortably. Lift the barbell over your head and hold the bar across your upper back at shoulder height.

• Forward lunges − Step forward about 2 feet (0.6 meters) with your left foot. Bend your right knee towards the floor. Breathe in when you lower yourself towards the floor. Do not let your right knee touch the floor. Keep your left knee bent forming a 90-degree angle. Do not let your front knee bend over the toes. Keeping your back straight, push through the left heel and straighten the left leg. Breathe out when you stand back up. Do not lock your knees while doing this exercise. Now, do the lunge while stepping forward with your right foot. You can also do this exercise by taking a very large step forward with the front leg.

• Backward lunges − Take a step backwards with your right foot. Bend your left knee while lowering your right knee towards the ground. Stop when your right knee is almost touching the ground. Your front knee should be at a 90 degree angle. Now, push up with your left foot and return to standing. Repeat with the left leg.

• Sideways lunges − Take a big step to your left. Bend the left knee and lower your body into a side squatting position. Keep your right leg straight. Push up with your left leg and return to standing. Now, do the lunge stepping to the right.

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What will the results be?

Doing lunges may help to give you muscles in your thighs and buttocks that are stronger. They may also look more toned. They will also improve your balance.

Helpful tips

• Stay active and work out to keep your muscles strong and flexible.

• Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.

• Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.

• Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.

• Try this exercise without any weights first before doing this exercise with weights.

• Avoid working out the same muscle groups for 2 days in a row. Your muscles need rest to get better.

• Do not do this exercise alone, especially if you use heavy weights on a barbell.

• Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.