LUNGE

Nothing makes your muscles sore like a good lunge. So many varieties exist that you will never get bored, and they are hard even without added weight. You can do the standard lunge I will describe first or jazz it up by doing backward lunges, lunges to a step, walking lunges, side lunges, diagonal lunges, or lunges holding dumbbells or a barbell, and still add in twists. Lunges use all of your leg muscles but always seem to hurt the adductors and glutes a bit more. By employing diversity in your lunges you promote function, because life happens in three dimensions. Moreover, you decrease the staleness and boredom that come from doing the same exercise over and over again.

The term lunge is somewhat misleading. When performing this exercise, think about dropping your back knee straight down toward the ground to make a 90-degree angle there, instead of lunging forward with the lead leg.

1. Start with an upright posture, abs tight, shoulders back, and arms at the sides. Inhale.
2. Take a large step forward with the right (lead) leg and plant the foot flat on the floor. Allow the left knee to bend slightly.
3. Drop the body down to bend the right knee to about a 90-degree angle, making sure that the knee is directly over the foot.
4. The left knee will bend to a 90-degree angle as the heel rolls off the floor. Keep the knee just above the floor and keep the torso upright.
5. Forcefully exhale and push off the floor with the lead leg.
6. Return to the starting position and switch lead legs.