The traditional lunge exercise is considered to be efficient in strengthening the major muscles in your body, and in building up core strength. It is usually done by athletes to maintain bodily balance and to increase muscular endurance. Short lunges are usually recommended to emphasize the quadriceps and for those who want to take it easy until their body is coped up with the demand of the lunge. Long lunges are suggested to emphasize the buttocks, especially the gluteal muscles. The lunge is a basic workout for beginning athletes, and it is doable anytime, anywhere, as long as there is ample space for you to extend your leg.

To perform the lunge, straighten your body, distinctly your back. Position your right leg forward, bending your knee and laying your foot flat on the ground. Your left leg is positioned at the back with knees also bent. Keep your chin up, your shoulders relaxed, and your abdomen flexed inward. Avoid looking down on the ground to maintain proper posture. You can lower both of your knees at a 90-degree angle or until your body is able to or your knees are not yet strained. Prohibit your knees from touching the ground. To return to the starting position, push your heels back slowly.


The lunge exercise mainly targets your abdominal muscles, gluteus maximus, quadriceps, calves and hamstrings.

Your affecting muscles are usually stressed out with lifting your body as you bend your knees backward and forward. This exercise helps to increase flexibility in your hips, to ameliorate balance and to develop better coordination and rhythm among your affected muscles.

Sets and Repetitions

If you are a beginner, complete one lunge to each leg for eight to 12 repetitions. If you are looking for an advanced way, one lunge to each leg for 12 to 16 repetitions is sufficed.

Related Movements

Here are some movements that can be integrated with the lunge.

  • Push-ups
  • Box jumps
  • Sit-ups
  • Air squat

Related Foods

Before you start with your workout, you need to eat 30 minutes to one hour so that your body has ample time to get ready for the exercises. Here is some food that you can add to your menu:

  • Whole grain cereals

  • Fruits such as oranges, apples and watermelon

  • Oatmeal with berries or fresh fruits

  • Greek yoghurt and almonds

As your post-workout snacks, below is a list of food that you can choose from in order to replenish your body:

  • Boiled eggs

  • White fish with beans and asparagus

  • Low-fat chocolate milk

  • Chicken breast with broccoli

Celebrity Use

Television personality and singer, Nicole Scherzinger, has advised for those who want to stay fit and healthy—try not to be tough on oneself and consume in moderation. Nicole also engages herself in a series of workout to keep her body in shape, such as running, jogging, lunges and deadlifts.

Functional Use

You would be able to manifest the changes in your lower body as you gain more strength and physical power in your thighs, knees and abdomen. You would have better posture with your lower back by maintaining your spine neutral as you bend your knees down. Executing the lunge on both legs provides training for better balance and coordination in which can be beneficial in your daily performance. Your abdomen would be tightened and toned, which results to having well-defined shape.

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