AÂ FIT30 EXERCISE
Forward Lunges
The Forward Lunge is a fundamental lower-body exercise that primarily targets the muscles of the quadriceps, hamstrings, and glutes. It also engages the core for stability and balance.
HOWÂ TO
How do I do a Forward Lunges?
- Stand with your feet together and your hands on your hips or by your sides.
- Take a step forward with your right foot, landing on the heel and rolling onto the ball of the foot.
- Lower your body by bending your front knee, ensuring that your right knee is directly above your right ankle, and your left knee hovers just above the floor.
- Keep your torso upright, and your chest lifted throughout the movement.
- Push off with your right foot to return to the starting position.
- Repeat the exercise by stepping forward with your left foot.
- Continue to alternate legs, performing the forward lunge in a controlled and steady manner.
TIPS
What are some tips for Forward Lunges?
- Perform the lunge with controlled and deliberate movements, maintaining balance and stability.
- Keep your torso upright and avoid leaning forward. Engage your core to support your spine.
- Ensure that the front knee is directly above the ankle, not extending past it, to protect the knee joint.
- Allow the back knee to hover just above the floor during the lunge. Avoid slamming it onto the ground.
- Distribute your weight evenly between the front and back foot.
- Engage your glutes as you push off from the forward lunge position.
MODIFICATIONS
How do I modify Forward Lunges?
Easier
- If the full range of motion is challenging, perform a shorter lunge by not stepping as far forward.
- Hold onto a sturdy surface or a support if you need assistance with balance.
Harder
- Hold a dumbbell in each hand, palms facing one another, while performing the exercise.
What are the benefits of Forward Lunges?
Core Strength
Leg Strength
Glute Strength
A dumbbell30 workout
I Totally Dig You
Complete 6 Rounds In 29:00
- Dumbbell Punches (00:25)
- Cross Chest Curls (00:20)
- Elbow Squeeze Shoulder Press (00:25)
- Hammer Curls (00:20)
- Forward Lunges (00:60)
- Rest (00:25)
- Crunches (00:20)
- Pistol Crunches (00:25)
- Bicycle Crunches (00:20)
- Rest (1:00)
Free
A bodyweight30 workout
Don't Be Koi
Complete 15 Rounds In 29:00
- Forward Lunge (0:20)
- Bodyweight Squats (0:10)
- High Knees (0:20)
- Drop Squats (0:10)
- Rest (1:00)
Free