Tutorial - Lunges

Here is a brief tutorial on how to perform a lunge:

The lunge is a great exercise that works your quadriceps, glutes, as well as your balance and core strength.

To perform the basic lunge, start standing with your feet shoulder-width apart.  Step one leg back, plant your toes on the ground, while you lower your rear knee so that it almost touches the ground. Be sure to maintain an upright posture (i.e. don't lean forward excessively).  Then reverse the sequence by forcefully stepping back up using the back leg, to return your feet to the starting position. In this sequence we have described a step-back lunge, however, you can also do this exercise by stepping forward and completing the same steps.


Overhead lunge demonstrating foot placement and posture

In lunging, you may perform all of your repetitions on one side before switching, or you may alternate legs with each repetition.

Once you are comfortable with the basic exercise, weight can be added to increase difficulty.  Pretty much any type of weight can be used to increase the difficulty of a lunge (e.g. kettlebells, dumbbells, barbell). We like to use our kettlebells which can be held overhead in one arm, racked position (arm bent with kettlebell at shoulder level), goblet-style (i.e. in front of your chest), or hanging in a lower position.  The higher you hold your weight (i.e. overhead), the harder the exercise is. 

Here is a video on step-back lunges using a variety of kettlebell holds (overhead, racked, goblet, hanging):

If you want to incorporate a dynamic/explosive component, you may wish to try jumping lunges.  We recommend that you perform these without weight until you are comfortable with the exercise.

Video demonstrating jumping lunges:

-Tannys & Alex