Your left knee, when bent, should also be at a 90-degree angle. After holding the lunge for a few seconds, press down through the heel of the right foot and squeeze the right buttock to return to ...

The gluteus medius works throughout this exercise to stabilize your pelvis while you lunge in a crossed-leg position, and the adductors work to hold your legs in that position as you lower.

Why it rocks: Adding load, such as holding a kettlebell in front of your chest, to your walking lunge is the easiest way to level up the exercise, says Henry. Stand with your feet hip-width apart ...

Lunge with weight. You can increase the difficulty of lunges by holding a weight. You can hold dumbbells down by your sides, extend dumbbells or a barbell out in front of you, or hold a weight ...

Hold a dumbbell at one side only to add an extra challenge to stability." Using a barbell for lunges is good for those ...

you get the idea. Hold barbell overhead. Lunge. In order of ascending difficulty, you can go backward, forward, or, heck, sideways—exerciser’s choice. There are any number of options to switch ...

3. Hold for one to two seconds, then return to standing position. Repeat 10 to 15 times, alternating sides. That’s one set; do three sets total. Want to see a perfect lunge in action?

Keep your chest up as much as possible with your back neutral. 6. You do not need to hold the side-lunge position for more than a second or two. Get into the position and then push through your ...

"I love to combine lunges with bicep curls, but I have people hold the lunge with their knee hovering above the ground, perform the full bicep curl, and then stand up," says Bailey. "That way they ...

behold the goblet reverse lunge. Named for the way in which you hold the weight—vertically in front of your chest, with your hands cupped around the top—this lunge variation can work the ...

To avoid developing bad habits, start by doing lunges with only your body weight, adding in a one-second isometric hold at the bottom of the movement where you can conduct a quick spot-check of ...