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Fitness Lunges for Great Legs Free Exercises

Updated on June 6, 2020

The Beauty of the Lunge Exercise

Legs are sexy. Legs are functional. Most importantly, legs hold the key to our metabolism. Science has proven that more muscle burns more calories. The quickest way and perhaps the best way to lose weight with exercise is building the leg muscles.

Why? The longest and largest muscles in our body are in our legs.

Exercise professional know the value of this muscle group and squats and lunges are the top favorite exercises.

How to perform a lunge without hurting the knees? It is possible? Most certainly - it is all in the correct form. Journey with us as we see first hand the correct way to perform a lunge. Learn about different types of lunges. Most importantly, take your workout to the next level - with no equipment, completely free - lunges - do right in the comfort of your home or take a stroll to the park and map out a lunge routine in the comfort of Mother Nature. Whatever your choice, these top videos will give you a great start and it is my hope a great dose of motivation to get you moving.

Everything you need to know about lunges is covered in this article including:

  • learn how to engage your core
  • learn how to increase the intensity - with and without weights
  • learn how to engage your inner thigh muscles
  • learn 4 different types of lunges such as stationary, walking, diagonal, sidestep, ...


super hard bench lunges - take your exercise up a level - use weights and a bench - beautiful blond lady in teal two piece exercise outfit
super hard bench lunges - take your exercise up a level - use weights and a bench - beautiful blond lady in teal two piece exercise outfit | Source

Stationary Lunges

Starting Position

  • Feet shoulder width apart.
  • Hands on hips.
  • Take extra large step forward.
  • With back foot with weight on back toes and driving through the front heal.
  • Take it to the next level - add hand weights.

The Key To a Great Start - BIG Step Forward

Proper Form is All About the Big Step

If you keep your stance very wide, you will prevent knee injuries.  The larger the step, the longer the stretch, the less possibility of having your knee over your toes.  Your toes must lead - look at the photos, view the video first.

Do not try a lunge until you fully understand this concept - it is critical to the protection of your knees.

Walking Lunge

High Repetition Exercise

Repetitions should be 20.  In body building competitions, often this is the lunge is the warm up exercise with very high repetition - not the treadmill.

Muscles Engaged

Great lower body exercise for working the legs including the quadriceps (the muscles in the front of the leg), hamstrings (the muscle on the back of the leg) and the glutes (the buttock or dierrere).

  • Quadriceps - largest muscle group in our body
  • Hamstrings - the muscle that can pull and cause back pain
  • Glutes - often forgotten but never overlooked
  • Sartoris - longest muscle in our body

Diagonal Lunges

Side Lunges

Types of Lunges

Michelle Tripp, Certified Personal Trainer, from Gold's Gym showcases a variety of different types of lunges and intensity levels.

Diagonal lunge will engage your core and inner thigh.

High reps - get your legs burning. 3-4 sets with 20 repetitions.

Drive off the heal.

Keep hands on hipsto engage the core.

  • Stationary Lunge
  • Walking Lunge
  • Diagonal Lunge
  • Side Lunge

Cues: shoulders back, driving off the heal, core tight.

Hands on hips, don't use your hands for balance.

Side lunge - make the exercise harder by lifting your foot as you return.

Best Lunge Video Demonstration

One Leg Dipping Lunges

One Leg dipping lunges demonstrated in split window with blond lady in white tank top and white shorts
One Leg dipping lunges demonstrated in split window with blond lady in white tank top and white shorts | Source

Lunges Are a Skill

Mastering the correct form is the hardest part. Lunges - if done properly are a skill. You must have proper form for not just result but to prevent injury. Improper form will result in serious knee injuries.

For the first two weeks you will feel the burn. The results are amazing.

Once you have accomplished the proper form - take it to the next level by adding a dip - see the illustration to the right.

Lunges require no equipment - just your time and allot of effort. Hope to hear you are lunging daily.

Happy lunging!

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2011 Kelly A Burnett


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    • qwark profile image


      9 years ago




    • GmaGoldie profile image

      Kelly Kline Burnett 

      9 years ago from Madison, Wisconsin


      You are the motivation all of us need! Awesome! 14 yr son - one legged squats - oh, my!

      Thank you so much! You are now my lunge hero!

    • qwark profile image


      9 years ago

      Hi Goldie:

      Excellent "hub!"

      I've been a gym owner, personal trainer and competitive power lifter for too many years to

      Lunges are wonderful for quads and gluts.

      When I was younger, I used to put my 14 yr old son on my shoulders and do 1 legged squats with him perched up there...:-)

      I still workout in my late 60's after many injuries suffered during my powerlifting cempetitive days.

      I'm gonna try to keep going until I "pass."

      Stick with it and spreading the good word about working out!


    • GmaGoldie profile image

      Kelly Kline Burnett 

      9 years ago from Madison, Wisconsin


      You are right - group exercise is the best to keep you on track and actually see results - knowing how to perform the exercise is no substitute for an expert guiding you.

      I share these exercises to showcase 1.) you can do the exercise wrong and 2.) the benefits.

      I wish I had been advised years ago that lunges actually help the knee joints - would have changed my entire perspective.

    • leni sands profile image

      Leni Sands 

      9 years ago from UK

      Reading this hub has worn me out, seriously great hub though. Reading about it is one thing - I enthuse about taking exercise but what I need is a trainer - someone who will coax me along and get the job done. I lead a very active life and don't really have the time to concentrate on exercise - as much as I would like to. Always putting off until tomorrow...hey ho!

    • GmaGoldie profile image

      Kelly Kline Burnett 

      9 years ago from Madison, Wisconsin


      The thing about lunges, if done properly they engage the muscles that protect the knees - I wish I had known this when I was younger.

      The great thing about lunges - you can take this exercise outside with no equipment.

      Effective and frugal exercise. Off to do some lunges!

    • Eiddwen profile image


      9 years ago from Wales

      A good and well informed hub on a subject that will be useful to many.

      i now look forward to reading more of your work.

      I give this useful and voteup.

      Thank you for sharing and take care,


    • profile image


      9 years ago

      Good videos. You need to be in a group to keep working and get the results. I exercise (3) times a week with a group and it does help!


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