I know I sound like I'm speaking to the ladies most of the time, but you fellas need to read this one too. Some of ya'll pay way too much attention to the pecs and end up neglecting the legs and glutes (not sexy). Lunges are a great exercise for strengthening the thigh and gluteus muscles--one of the most effective ways to get the toned and tightened look for your booty.
I was working out the other day and witnessed something that literally made me gasp out loud. This poor soul--who had good intentions--was executing what looked like a lunge, but at the rate he was going he would've probably needed knee surgery in no time at all. I am now on a mission to make sure I never see anything like that again. Hence, the reason for this post--safety when performing "the lunge."
*Tip: Regardless of which type of lunge you're doing, your torso should be erect with your chest lifted, and abs in, to keep from leaning forward. Try and keep your feet approximately hip-width apart. This will provide for better balance and a more stable lunge. Lastly, positioning of the forward foot (whether with a static or moving lunge) is vital to keeping your knees healthy. A good rule is to try and ensure the knee is aligned with the ankle (or behind the toes) when your in the descended position.
Static (or Stationary) Lunge:
The static lunge is the most basic form of lunging (and there are many versions; though I'll only list a few in this post). Stand with feet hip-width apart and take a big step forward. Your back foot should be on your toes or ball of your foot (keep that heel off the floor). Your forward foot should be planted flat on the floor (keep this heel on the floor). This is your starting position. To begin, simply drop your back knee down. Push up through the front heel, keeping your abs in, to return to the starting position. Avoid locking the knees at the top of the movement. Keep in mind this exercise is not about 'how low you can go.' In fact, a 90 degree angle in the front knee bend is sufficient enough for any type of lunge. For beginners, you can try this move while holding onto a chair or wall for balance. If you want to add some intensity, grab some dumbbells or a barbell for extra resistance. Don't forget to switch legs and do the other side! =)
Alternating Lunge (Forward):
Stand with your feet about hip-width apart, and begin by taking a big step forward. In this phase, be mindful of the knee position mentioned above; it still applies. To return to the starting position, push back through the heel of your forward leg--keeping your back erect and abs in. Repeat using the opposite side, alternating legs throughout the exercise. Again, you can add dumbbells or a barbell to make it a little more challenging.
Backward Lunge:
The backward lunge is just another variation of the alternating lunge. Stand with your feet about hip-width apart, and begin by taking a big step BACK this time. You really want to reach back with this stride to get a good stretch--in my experience, most people don't step as far as they think they do on a backward lunge. As with the other lunge types, be careful of the forward knee position on the down-phase of the exercise. To return to the starting position, push up and forward through the front heel--keeping your back erect, chest lifted and abs in.
Walking Lunge (my favorite!):
Start with your feet hip-width apart. Make sure you have a clear, unobstructed, path of about 20 yards. Begin by taking a big step forward with your first foot--I know I sound like a broken record, but keep your back erect, chest lifted and abs in to avoid leaning your upper body forward. Once your front knee is about perpendicular to the floor, push up and forward through the front heel and go directly into another forward lunge with the opposite leg. Continue alternating legs throughout the exercise...or until your run out of room. :P
As with any exercise, to keep it safe, only use weight you can lift by yourself unless you have a spotter nearby. If you're using dumbbells, just let them hang at your sides. If using a barbell, place the bar on the meaty part of your shoulder (use a bar pad if you need to--recommended).
