Lunges are a classic exercise. You can do them anywhere, anytime and the effects are felt asap. Lunges target your lower body – calves, glutes, quads, hamstrings, hips, and core. These are the muscles that move you around all day so a little extra strength and balance will help make you move and feel better throughout the day. Before you start make sure you have a solid surface to do lunges on to help with your balance and prevent injury.
- Stand up straight, with your legs hip-width apart.
- With one foot, step forward about 2-3 feet or whatever feels comfortable. Make sure you keep your back straight (focusing on a point in the distance can help).
- Bend both of your knees so they form a 90 degree angle. Make sure your knee isn’t further than the toe of the leg you stepped out with and your other knee isn’t touching the floor.
- Hold the position for 3-6 seconds.
- Push off with the foot you stepped out on and return to a standing position.
- Repeat with your other leg.
Using your own bodyweight do 3 sets and as many reps as possible. If you want ramp it up, hold some weights and try for 3 sets of 15. Work on your form and keep aware of aches and pains in your joints as incorrect form can strain your joints. If you start to feel pain try smaller steps or do your lunges in front of a mirror to check your form.