lunge

The lunge is a multi-joint, functional exercise that works several muscle groups in the lower body, including the glutes, quadriceps, hamstrings, and calves. It is a great exercise for building lower body strength, improving balance, and increasing flexibility.

Instructions:

1. Start standing with your feet hip-width apart.
2. Step forward with one foot, keeping your heel on the ground and lowering your back knee towards the ground.
3. Keep your torso upright and your front knee over your ankle, not extending past your toes. Your back knee should be close to the ground, but not touching it.
4. Push off your front foot to return to the starting position.
5. Repeat the exercise on the other leg.
6. Aim for 8-12 reps on each leg, with a 2-3 second pause in the lunge position before pushing back up.

Tips:

• Keep your core engaged throughout the exercise
• Focus on good form and technique, not speed or range of motion
• Don't let your knees cave inwards, keep them pointing straight ahead
• Start with bodyweight only and gradually add resistance with dumbbells or a barbell.

Variations:

• Forward Lunges
• Reverse Lunges
• Side Lunges
• Walking Lunges

Lunges are a great exercise for improving lower body strength and stability and can be easily incorporated into a full-body workout routine. By focusing on good form and technique, and gradually increasing intensity, you can see significant improvements in strength and mobility over time.