Front And Back Lunges | Illustrated Exercise Guide

Primary muscles: Glutes, quads, hamstrings
Secondary muscles: Core
Equipment: No equipment

Front And Back Lunges Instructions

1. Stand with your feet hip-width apart, take a step forward and then slowly bend both knees until your back knee is just above the floor.
2. Stand back up, take a step back with the same leg, and bend both knees until your back knee is just above the floor.
3. Repeat this back and forth movement for the entire duration of the set, and then switch legs.

Proper Form And Breathing Pattern

Maintain your back straight, keep your shoulders back and tighten the abs. Breathe in as you lunge and keep your weight in the front heel. Breathe out as you push back up to the starting position, and maintain your feet hip-width apart throughout the entire exercise.

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Exercise Benefits

The front and back lunge is a very effective lower body exercise that helps to tone and sculpt your glutes and thighs. This move also improves the flexibility of the hips and increases your balance and stability.

Front And Back Lunges Demonstration

Sets And Reps

Practice doing forward lunges and backward lunges separately. Once you’re comfortable with your form, advance to the front and back lunges and do 2 or 3 sets of 8 to 10 repetitions, on each side.

Calories Burned

To calculate the number of calories burned doing the front and back lunges, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Pilates grasshopper
Frog bridge
Step up crossover
Curtsy lunge side kick

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