Back to Basics Boot Camp: Basic Lunges

Bathing suit season is coming to a close, but that is not a reason to hide under baggy clothes and neglect your legs!

Lunges are a great leg toning exercise to have as part of your routine because no equipment is needed and you will still feel the burn. The quintessential exercise can be done anywhere (like at the office right this second) and the effects to your legs and backside will be seen in no time at all. The lunge involves several muscles and joints so they are considered a compound exercise which means they burn big calories.

Primary muscles engaged:

  • Quadriceps
  • Hamstrings
  • Glutes

If you are planning on incorporating lunges into your routine, make sure you are practicing them correctly or you will be doing more harm than good. Watch this video from the Livestrong crew that shows you the proper form of the basic lunge.

Basic Boot Camp Tip: Let your trailing knee gently “kiss” the ground on each lung and remember to never let your forward knee travel past your toes.

 

Now that you have the basics down you can challenge your muscles by modifying your lunge workouts.

  • Do a bicep curl while you lunge so you can strengthen your upper body and legs at the same time.
  • Challenge your balance and do a forward walking lunge. Add a walk to your basic lunge by stepping forward, one leg at a time, and propelling yourself forward as you do each one.
  • Take your lunges sideways. Your lower body muscles will be engaged in a different way by doing a side lunge.
  • Do a lunge with a twist. Grab a medicine ball and when you are in the lunge position twist your torso over your forward leg and back to the center. Return to the starting position and repeat! You can banish love handles and tone your legs with this one.

Are lunges a part of your routine? What variations do you have on this classic move?

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