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How to Do Lunges – Benefits, Variations, Workout Routines

2-3 sets of 10-15 lunges/day
6-7 min

Muscles Involved: LegButtGlute

Benefits of Lunges

Any woman always wants to have beautiful buttocks and thighs – and it makes lunges practically indispensable exercise. Lunges are a good for building several muscle groups and for strengthening your body. This exercise involves quadriceps, gluteus maximus, and hamstrings muscles. Different variations of lunge movements shift the load on different muscle groups.

The gluteal muscles work more efficiently during the long lunges, whereas short lunges emphasize the quadriceps. Lunges are a basic exercise that is very simple for beginners to perform. Almost all muscles of the lower body are involved in lunges. They develop leg muscles; muscles of the buttocks, thighs and abdomen are tensed while performing lunges. Do this exercise regularly and your butt and legs will always look toned and beautiful!

How to Do Lunges

  • The initial position: standing straight, feet together;
  • Make a step forward with one foot on inhale. Bend your knees to form right angles;
  • One thigh should be in a horizontal position; another thigh is positioned in perpendicular to the floor. Feet stand on the parallel lines to each other;
  • Stay in this position for a while;
  • Go back to the initial position on the exhale.

How many Lunges should I do per day?

Usually, it’s necessary to do 2-3 sets of 10-15 lunges by each leg every second day for visible results. You need to have a break for 1 minute after each set.


  • Warm up before lunges! This exercise engages many muscles and joints – they should be ready for the workout;
  • You can do lunges using body weight alone. Use kettlebells or dumbbells held in each hand if you want to increase the difficulty of exercise;
  • Women are not recommended to do lunges with a weight more than fifteen kilograms.

Lunges Variations

Lunges Workout Routines

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