FORWARD LUNGE
From a standing position, step forward into the lunge position.
As you lower your leg, make sure your knee is aligned directly over your toes and that you don’t bounce as you move into position.
Pause for only a second, then immediately step back to a standing position. Note: To increase the intensity, hold a dumbbell in each hand.
Do a series of 10 lunges, then repeat with your other leg to complete a set.
REVERSE LUNGE
From a standing position, step backward with one foot, leaving your other leg in place. Much of your weight should be on the ball of your back foot. Bend both knees and lower your body until your hips are at the same height as your front knee. Push off the front leg to return to the start position.
Do a series of 10 lunges, then repeat with your other leg to complete a set.
SIDE LUNGE
Stand with your feet together. Squeeze in your abdominals, then take a big step to the side with your right leg, bending your knee into a side lunge. Keep your left leg straight and foot flat and in full contact with the floor. Hold for a few seconds while keeping your back flat. Squeeze your left buttock and hip as you push off on the right foot and return to the starting position.
Do a series of 10 lunges, then repeat with your other leg to complete a set.
TIPS
Work on shaping and toning the glute area, but focus on proper form: Don’t let your knee hang over your foot. Keep your shin exactly perpendicular to the floor to prevent injuries. Look straight ahead and not at the floor Don’t lean your body forward. Pull your abs in and keep your spine aligned.
Tina Gee is a fitness coordinator at Gold’s Gym and contributor to The Atlanta Journal-Constitution.
