Everything you want to know about Lunge exercise

The Lunge exercise is a resistance workout that helps you strengthen the lower part of your body.

• The Lunge exercise targets the muscles:

• Quadriceps muscles.
• Gluteal muscles.
• Hamstrings.
• Calf, also known as the lower leg muscle.

• How to do the Lunge exercise:

1. Start by standing straight, then step forward with one foot until your leg reaches a 90 degree angle.

2. Make sure your back knee stays parallel to the ground and your front knee does not go past your toes.

3. Lift your front leg to return to the starting position.

4. Repeat the exercise 15 times, in three sets for each leg.

By making some changes in the Lunge exercise, you can activate different muscles.

• Here are some different examples of Lunge exercises:

1. Low Lunge Twist exercise:

It helps relieve pain for people who sit for long periods by stretching the hips and improving movement.

• How to do the Low Lunge Twist exercise:

1. Bend your left knee to a 90-degree angle while keeping your right leg straight behind you. Then lift your right heel off the ground so you feel a stretch in your right thigh.

2. Place your right hand on the ground, twist your upper body to the right and raise your left arm up with your fingers pointing to the ceiling. Hold for 30 seconds on each side.

3. Repeat the exercise 10 times in 3 sets.

• Muscles targeted in the Low Lunge Twist exercise:

• Arms and shoulders
• Gluteus maximus muscles
• Thigh muscles
• Hamstrings
• Spine
• Hip.

• Benefits of Low Lunge Twist exercise:

1. It stretches the chest and front body and strengthens hip joint flexibility.

2. It helps improve the efficiency of the organs in the abdomen and pelvic floor.

3. It activates the muscles of the legs, abdomen, and trunk.

2. Walking lunge exercise:

• How to do the exercise:

1. Start standing up straight, then step forward with one foot until your leg makes a 90 degree angle.

2. Instead of going back to standing, lunge forward with your left leg so you are now in a lunge, keeping your right leg stable to keep balance.

3. Keep walking by lunging forward, switching legs as you go.

4. Repeat the exercise 15 times in 3 sets for each side.

3. Lunge with a torso twist exercise:

It helps tighten your glutes and quads.

• How to do the exercise:

1. Start by standing upright, then step forward with one foot until your leg forms a 90-degree angle.

2. After pushing your right leg forward and feeling stable, twist your torso to the right and hold for a few seconds without moving your legs.

3. Rotate your torso back to center, then step back to stand on your right leg.

4. Repeat the steps with your left leg.

5. Repeat the exercise 15 times in 3 sets for each side.

4. Side or lateral lunge exercise:

It works on tightening the inner thigh muscles.

• How to do the exercises:

1. Start by standing tall, feet apart. Take a big step to the left.

2. Bend your left knee and push your hips back, keeping both feet flat on the ground the whole time.

3. Push off with your left leg to stand back up.

4. Repeat the exercise 15 times in 3 sets for each side.