Lunges how many to do

Connect on LinkedIn. Can you do lunges every day? Or a better question: Should you do lunges every day? And if you hold weights, lunges also work your upper body and core.

Start in a high plank position with your hands below your shoulders. Step your right foot up and place it just outside of your right hand. Keep your foot flat and your hips square don't rotate them upward. Lower your right elbow to touch the floor inside of your right foot. Lift your right hand high into the sky and twist your torso to follow. Bring your right hand back to the ground and return your right foot so you're back in the plank position.

Repeat on the left side. Here's an example routine if you're set on doing lunges or some variation every day:. Monday: barbell walking lunges Tuesday: body-weight Bulgarian split squats Wednesday: dumbbell reverse lunges Thursday: lunge stretches Friday: body-weight forward lunges Saturday: side lunges.

How to Do Lunges Properly. Activity Body-Weight Workout. Region Lower Body. Start standing tall with your feet about shoulder-width apart. You can let your arms hang by your sides, place your hands on your hips, or clasp your hands in front of your chest. Step one leg forward and plant your foot firmly. Make sure your foot is far enough behind you that your front leg will make a degree angle when you lower.

Once your foot is planted, slowly lower your back knee to the ground until your front leg makes a degree angle. Be careful not to bang your knee. Stop just a few centimeters above the ground if it helps you avoid that. Push off of the ground with your front foot and bring your legs back together. Repeat, only step the opposite foot forward this time. Continue alternating until you reach your desired rep count. ExRX: "Gluteus Medius. A strong, stable core reduces your chance of injury and improves your posture, making common movements easier.

Stationary lunges target your glutes, quadriceps, and hamstrings. Lateral lunges develop balance, stability, and strength. They work your inner and outer thighs and may even help to reduce the appearance of cellulite. Plus, side lunges target your quadriceps, hips, and legs at a slightly different angle, thus working them a little differently. Pay attention to the outsides of your legs and work on activating these muscles as you do these lunges. The walking variation targets your core, hips, and glutes, and improves overall stability.

They also increase your range of motion and help to improve your functional everyday movements. Reverse lunges activate your core, glutes, and hamstrings. They put less stress on your joints and give you a bit more stability in your front leg. This is ideal for people who have knee concerns, difficulty balancing, or less hip mobility. Reverse lunges allow you to be more balanced as you move backward, changing up the direction from most of your movements and training your muscles to work differently.

You can add a twist to stationary, walking, or reverse lunges to activate your core and glutes more deeply. Twisting lunges also require balance and stability as you twist your torso away from your lower body while maintaining the alignment of your knees. Strong glutes also prevent and relieve back and knee pain, all of which help to improve your athletic performance and lower your risk of injury.

Curtsy lunges also sculpt and strengthen your hip adductors, quadriceps, and hamstrings as well as improve hip stabilization. Use a kettlebell or dumbbell to up the intensity of this variation. Lunges and squats both work your lower body and are a valuable addition to your fitness regime.

Consider focusing on squats if you feel more stable in this position. Of course, adding both lunges and squats to your routine is beneficial. Lunges increase muscle mass to build up strength and tone your body, especially your core, butt, and legs. Lunges target the following muscles :. Lunges are simple, making them accessible to people who want to add them to part of a longer routine or do them for a few minutes at a time throughout the day.

You must stay on track and be consistent to maintain your results over time. To do a walking lunge:. A lunge with a torso twist gives you the added benefit of working your abdominals in addition to your glutes and quads. To do a lunge with a torso twist:. In addition to working your glutes, hamstrings, and quads, a side or lateral lunge also works your inner thigh muscles. To do a side lunge:. If your goal is to lose weight or tone your body, lunges should be performed in addition to cardiovascular exercise and other strength training moves.

Try cardio or high-intensity interval training 2 to 3 times per week, alternating days with strength training, like lunges, on the other days. Some of the pros of spot training, or targeting only one area of your body with lunges, are that you may see a slight increase to muscle development or tone in that area.

The cons are that your body can quickly adapt. The move will no longer be challenging after a few weeks. Instead, a well-rounded fitness routine can help you meet your goals. Lunges and squats are similar bodyweight exercises that both target the glutes and leg muscles. This may help even out any imbalances.

Lunges are also easier on the back, so if you experience lower back pain, consider sticking to lunges instead of adding in squats.

Alternatively, avoid bending down as far in your squat. Neither squats nor lunges are better for toning up. Both are excellent exercises to engage the muscles in your lower body. For best results, consider adding both to your routine.

Lunges can be an effective exercise to help tone and strengthen your lower body. Take care to do lunges with proper form.