The Secret to Lunges for Strong Legs!

Build strength in your lower body using just ONE move with my lunge challenge! Your lower body contains big muscle groups, so when you work these muscles, you burn tons of calories! So with this routine, you can build muscle and burn fat at the same time!

Mastering the Basic Lunge

Here’s how to check your own lunge to make sure you are doing it right and getting the most out of this lower body move!

• Your legs should be shoulder-width apart and on “two tracks”. When you step back with one leg, maintain this width between your legs for a strong, stable base.
• Keep your chest up. Do not hunch over; keep your torso upright.
• Your knee should track over your heel. Do not allow your knee to pass over your toes. Your knee should be at a 90-degree angle to your heel to protect your knee.

As you perform the lunge, keep your legs wide to keep a strong, balanced base. If your back legs drifts BEHIND your front leg (ONE track), you are starting to depart from a lunge move and transitioning into a different move (the Warrior 1 Yoga pose). Ensure your legs remain shoulder-width apart and toes facing forwards throughout the entire lunge movement.

Variations to Make Your Lunge MORE Challenging & Exciting! 

1. Practice lunging up and down until you are comfortable in the movement. Try 25 lunges per leg, and then switch sides.
2. Try not to come all the way UP to standing position from the lunge. If you stay low and just come up slightly between lunge repetitions, you keep tension in your lower body, and get more out of the movement.
3. Lunge down, STAY LOW, and then bring your back foot up to the front foot, and stand up. This keeps tension in your lower body. Repeat 25 times per leg.
4. Lunge down, STAY LOW and pulse at the bottom of the lunge for 3 or 8 times. This ensures greater tension. For a greater challenge, hold a heavy book or weight in your hands during the pulses for maximum burn! Each time you complete your pulses and stand up in your lunge, this counts as 1 repetition. Try 25 repetitions per side.
5. Try plyometric lunges: Lunge down, leap into the air, and switch sides. Continue jump-switching as long as you are able (40 seconds, or 25 reps, or as long as you can!)

If you’d like more workout tips and super-effective exercises you can do at home without ANY equipment, click below to get my free Top 10 Cardio Exercise Guide! I teach you my favourite method for getting in a short workout at home with exercises for all activity levels!

How many lunges will you do today? Tell us in the comments!