Executing lunges is a powerful way to enhance stability and strengthen both your legs and glutes. This exercise targets the quadriceps, hamstrings, and gluteal muscles while also engaging the core for balance.

To perform a lunge, follow these steps:

1. Stand tall with your feet hip-width apart and your hands on your hips or at your sides.
2. Take a step forward with your right foot, keeping your torso upright and your core engaged.
3. Lower your hips until both knees are bent at approximately 90 degrees. Your right knee should be directly above your ankle, and your left knee should hover just above the ground.
4. Push through the heel of your right foot to return to the starting position.
5. Repeat the movement on the other side by stepping forward with your left foot.

Form Tips

• Maintain an upright torso throughout the movement to avoid leaning forward.
• Ensure your front knee stays aligned with your ankle to prevent undue stress on the knee joint.
• Keep your movements controlled and deliberate to maximize muscle engagement and stability.
• Engage your core muscles to help maintain balance and prevent wobbling.

Variations for Different Fitness Levels

Beginners: Start with stationary lunges, where you keep your feet in place and lower your body up and down without stepping forward or backward.

Intermediate: Perform walking lunges, where you alternate legs and move forward with each step.

Advanced: Add weights by holding dumbbells in each hand or placing a barbell across your shoulders to increase resistance and challenge your muscles further.

Incorporating lunges into your routine will not only build strength but also improve your balance and coordination, making it a crucial exercise for lower body power.