Lunges are one of the most effective moves for firming your butt and your quadriceps (thighs). This exercise also strengthens your hamstrings (muscles behind the leg), creating a natural brace for your knees. Incorporating the lunge into your workout routine will strengthen areas prone to injury during high-impact moves such as running, jumping, and twisting moves such as pivoting.

• Stand with feet hip-width apart, legs straight, abdominals contracted inward.
• Take a large step forward with left foot, leading with you heel. Bending knees so left knee is in line with left ankle as you lower hips (aiming for a 90-degree angle).
• Your back leg will naturally bend as well, but keep your weight on your left leg. Do not lock your back knee, keep torso erect, rear heel lifted.
• Press your left heel into the ground (which activates your hamstring) and push off from the heel. Bringing your left leg back to start position.
• Repeat 15 repetitions on same leg, or alternate legs to complete reps on each side.

Tip: When in the lunge position, make sure your knees stay directly above your ankle. This is especially important if you have weak knees. Be sure to use your heel when pushing off from the lunge position, using the ball of your foot will transfer weight to your knee. As you plant your foot, keep torso centered and perpendicular to the floor with body weight over back leg; you should be able to lift your front toes slightly off the floor and balance on your rear foot when in this lunge position.
 

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.