This One Move Will Ensure You Have Kick-Ass Legs

Lunges are the most hated and also the most loved exercise among athletes. People hate them because the exercise never gets easier, even after years of practice. But there are ways to make them easier or more challenging. Today, we will explore a few variations.

Shoes are optional but if you are unfamiliar with working out barefoot, then this is not the time to start.

You should do a 15-20 minute brisk walk, which can be done indoors, before starting with lunges.

All the lower body muscles are actively engaged in the exercise while the upper body, abs and back work extra hard to maintain stability. It’s a full body workout. If done over a period of time, you will find a marked improvement in your balance.

Posture: Stand with both your feet shoulder-width apart. Take a big step forward with your right leg. Make sure your toes are pointed forward. Lift the back foot on your toe and dip the back knee towards the floor. The front knee should be aligned to the ankle as you lower your body towards the floor. The upper body should be upright.

Lunge Variations

1. Alternate between forward and back lunges. First step forward into a lunge and as you stand up, execute a back lunge. Repeat at least 10 times if you are at an intermediate level and 6-8 times if you are a beginner.

2. You can do walking lunges, with or without holding weights in your hands. Lunge forward on the right leg, and as you come up, step forward with the left leg. Repeat this 10-20 times. Advanced athletes can hold extra weight for a greater challenge.

3. Lunge with a knee lift and leg extension. Lunge back, as you come up, go into a knee lift and a leg extension. Go back and repeat the exercise 10 times on either leg. Beginners can hold onto a stable surface for support.

Stretch the front and back of your thigh after the workout. 

Stand with your feet apart. Fold the knee behind you, hold the ankle and pull the heel towards your butt. Hold it for 30 seconds. Take the same leg forward and place it on a slightly raised surface and slightly lean forward to stretch the back of your thigh.

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Nisha Varma is an American College of Sports Medicine-certified exercise physiologist based in Pune.