Forward Lunge

Target area(s): glutes, quads, hamstrings and glutes

How to perform a lunge:

Start in a standing position.


Step forward into a lunge with the right foot and contract your left glute.  Make sure your knee does not go past your foot.

Push off of your right foot and return to the starting postion.

Step forward into a lunge with the left foot and contract your right glute.  Make sure your knee does not go past your foot.

Then push off of your left foot and return to the starting postion.

You’ve completed 1 rep.  Complete 3 sets of 12-16 reps, resting for 60 seconds in between each set.

3 Responses to “Forward Lunge”

  1. Sherrill Libby December 31, 2009 at 4:30 am #

    Hi Heather,
    Maybe I will get back on track with your web-site,I have tried that lunge many times adn failed,not very limber anymore. I also find that I have trouble just lifting my own weight from a kneeling position.Maybe too old I am nearly 73 and have fibro ,arthritis,diabetes.
    Sincerly,
    Sherrill [in Maine]

    • Heather December 31, 2009 at 6:20 am #

      Hi Sherrill!

      That’s so wonderful to hear that I may be able to help you get on track!

      If you struggle with the forward lunge I’ve got some options that may help you improve your strength before going for the full move. First just try not to go as deep in the lunge. I’d focus on knowing your point of no return (when you know you won’t be able to make it back up), and not go any further than that for a while. This will help you build some more strength, and then later allow you to go deeper into the lunge.

      Also, if you place a chair next to where you’ll be for the lunge and grasp it with 1 hand, this may help with balance during the exercise. It’s wonderful to hear that’s your still wanting to try and make an effort to improve your strength. I hope that when I’m 73 I’m as willing!!

Trackbacks/Pingbacks

  1. Lower Body Move of the Day « Get Healthy With Heather - December 21, 2009

    […] move of the day will focus on your lower body.  Want to learn how to do a forward lunge?  Yes, you do!  Work those hamstrings, quads and glutes!  For an additional challenge add some […]

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