What Are Lunge Exercises

The lunge is a resistance exercise that can be used to help strengthen your lower body, including your:

  • quadriceps
  • hamstrings
  • glutes
  • calves

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Jackson Sayers, B.Sc. (Kinesiology), discusses How do you do Standing Lunge Exercises.

Quiz: Do You Understand Leg Lunge Exercises?

Test your knowledge by answering the following questions:


Basic leg lunges work the quads, hamstrings and glutes.

Basic leg lunges work the quads, hamstrings and glutes. They are great for strengthening your back, legs and hips. Leg lunges also improve mobility and stability.

There are mental health benefits to exercise.

Studies show that exercise may help reduce symptoms of stress, anxiety and depression. Exercise releases powerful chemicals such as endorphins and serotonin, which improve mood and feelings of well-being. It can lower cortisol (also called the “stress hormone”) levels and improve your sleep.

If you're trying to lose weight, 3 to 4 pounds per week is recommended for effective long-term weight management.

A steady weight loss of 1 to 2 pounds per week is usually recommended for most people. While it's tempting to lose more, 1-2 pounds per week is typically best for long-term weight management.

Foods rich in complex carbs can be great pre-workout snacks.

Complex carbs will slowly release energy during and after a workout. Foods with simple sugars will break down quickly, which can result in fatigue. Look for foods such as multigrain bread, beans, bananas, berries and sweet potatoes.

Leg lunges are a form of bilateral exercise.

Leg lunges are a unilateral exercise for the lower body, because you work on each side independently.
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How do you do Standing Lunge Exercises

A very good leg exercise that you can do almost anywhere once again, is a simple lunge. Local personal Trainer

There’s just a couple of fundaments in a lunge that you wanna be thinking about, and they all center around what your main part of your body is doing. What a lunge is really designed to do is to move from the core.

You go up and down from that core, and the parameters are mainly around you knee and your back foot. So when you’re thinking about a lunge, you wanna be thinking about going straight down from the body. Local Athletic Therapist 

We know we’re in the right position with a lunge when our knee is over the top of our ankle and our back leg is almost in a perpendicular straight line down our body. That way we know our body’s sitting in the right spot.

If we’re forward or if we’re backwards, we can almost feel the pressure on our joints, but when we’re sitting in a nice square position where our body is centered between our front of our back and our main back muscle, we know we’re really in a good position. Local Personal Trainer

And then, from there it’s very simple to come up and down on a straight line. Go up and down, come up and down. In terms of numbers of repetitions, we’re always thinking that 10-15, and we’re always thinking at a nice steady pace.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

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