How To Do Lunge Steps

Basic Lunge


Step 1: Stand with your feet hip-width apart with your weight in your heels. Pul your abdomen in and stand with your shoulders squarely over your hips.

Step 2: Lift your right leg, leading with your heel, and step forward in an elongated stride. 

Step 3: As your foot touches the floor, bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Your left heel will be off the floor. 

Step 4: Exhale and press off the ball of your right foot, stepping back in the starting position. Repeat.

Important! 
Make sure your front knee never travels past your toes.  
Keep your eyes focused forward to stay balanced.
Keep your spine straight through the entire movement with your shoulders always positioned squarely over hips. 

Once you've conquered the basic lunge, you can try some variations. 

Basic Lunge with Military Shoulder Press

Step 1: Begin like basic with your feet hip-width apart and your weight on your heels.

Step 2: Hold a dumbbell in each hand by your ears, with elbows bent to a 90 degree angle. 

Step 3: Pull your abs in and stand with your shoulders squarely over your hips. LIft your right leg, leading with your heel and step forward in an elongated stride. 

Step 4: As your foot touches the floor, bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it, while simultaneously pressing the weight up over your head in a military press. 

Step 5: Your left foot should be off the floor. Exhale and press off the ball of your front foot, lowering the weights and stepping back into the starting position. Repeat on alternating legs.