5 Ways Lunges with Great Form To Get Perfect Legs!

1. Forward Lunges

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Benefits: While forward lunges hit your glutes and hamstrings, this variation—often just called the plain ol’ lunge—also hones in on your quads for awesome thigh strength and definition, Perkins says.

Instructions: To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg

2. Reverse Lunges

Kuvahaun tulos haulle reverse lunge vs forward lunge gif

 

Benefits: A great cross-training move, throwing your lunges in reverse takes the focus off of your quads and trains your hamstrings and glutes in ways other exercises don’t, Perkins says. Some women also find that they’re easier on the knees.

Instructions: To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg

3. Side Lunges

Kuvahaun tulos haulle Side Lunges gif

Benefits: If you’re like most women, your workouts rarely take you from side to side, Perkins says. This move does just that to strengthen the glute medius, which is critical to hip stability and fending off running injuries.

Instructions: This is so perfect for inner thighs. Stand with your feet set about twice shoulder width apart, your feet facing straight ahead. Clasp your hands in front your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

4. Walking Lunges

Kuvahaun tulos haulle Walking Lunges gif

Benefits: The most functional of lunge variations, this one works your muscles similarly to how you walk and run, Perkins says. It is difficult though, so you may want to work up to it starting with forward lunges.

Instructions: Lunges are the perfect complement to squats, and they are so versatile that they can be done while walking to the living room! In a controlled motion, simply step forward while lowering your back knee towards the floor. Your front leg’s knee should point forward while your back leg straightens out towards the floor. Keep your back straight and slowly come up once you feel resistance. Repeat this sequence across the room until fatigued. This exercise will provide great weight loss results and super strong calves!

5. Isometric Lunges

Kuvahaun tulos haulle Isometric Lunges

Benefits: Holding a lunge is no easy task, but it’s one best left to rehab situations, Perkins says. For instance, if you’re recovering from a knee injury. Also, if you notice any weak spots during your forward, backward, or walking lunges, getting into an isometric lunge and holding your most troublesome position can help you strengthen your legs when they’re bent at that exact angle, she says.

Instructions: Stand tall with your feet hip-width apart. Place your hands on your hips, over head, or grab some weights, and take a slow, controlled step forward with your right leg. Keeping your spine tall and the weight in your heels, lower your body until you reach your desired depth and hold as long as you can without wobbling or breaking form. Bring your right leg back to start. Step forward with your left leg and repeat.

A general word on weights: Perform these lunges for four weeks using only your bodyweight before adding dumbbells or kettlebells into the mix, Perkins recommends. Start by adding 10 pounds, and then increasing the weight by 10-pounds as you feel comfortable.

 

 

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