How many reverse lunges should I do

How To Do Lunges Correctly & How Often You Should Do Them

Lunges are an easy way to work out the lower body, but there's a right way to do them. Here's how!

Lunges are a fantastic workout for your legs that will provide you with stellar results if done correctly. There is not only specific ways to do lunges, but there is also a necessary amount of time the exercise should be completed.

Seriously, according to Shape,lungesare the bread and butter of leg workouts if they are not accurate. Unfortunately, many people hate doing them, but that is likely because they do not know how to do the exercise correctly. Whatever the reason, it is time for the haters to get on board, lunges will have your legs looks killer in no time.


Why should you do lunges? Well, the move trains your glutes, hamstrings, quads, and core all at once, which burns more calories. Plus, lunges can be done anywhere, at home, when traveling, in a gym or even in your office during lunchtime.

There are a couple of things to remember. To start, if your knees hurt after doing lunges, then you are not doing them accurately. The impact from lunges should not affect your knees at all. Second, once you have mastered the forward lunge, there are several variations of the exercise that will help achieve amazing legs.

Nike Master Trainer Traci Copeland recently released a comprehensive guide to how to do lunges correctly. It includes benefits of the exercise, as well as instructions for learning the move. First up, is forward lunges since if the form on those is not correct, then all over lunges moves will be off.

The benefit of the forward lunge is to your glutes, hamstrings, and quads. Stand straight up with your feet hip-width apart. Keeping your spine tall, place your right foot forward and lower your body until both the front and back leg form 90-degree angles. Most important, your knee should be directly over your ankle. When the knee is not placed accurately, knee pain will occur. Pull your body up and bring your right foot back to starting position. Repeat but with the left leg in front.


Once you feel comfortable with forward-lunges, try reverse lunge. It still benefits your hamstrings and glutes but in a different way because the move is well reversed. Start by standing straight up with feet hip-width apart. Then keep your spine tall and with your right foot take a step backward. Gently lower your body until body the right, and left leg creates 90-degree angles. Again, your knee should be directly over the ankle. Finally, bring the right leg forward to the starting position, without wobbling.

Side lunges are not only easy but will work glute medius, which is excellent for stability. Start in the same standing position as forward and reverse lunge. Take a big step with your right leg, to the right landing flat on your foot. Keep your chest up and your body weight in your heels. Then push your hips back and bend your right knee. Next, lower your body until the right knee is parallel to the floor, as well as directly over the ankle. Your left leg should stay straight through the entire move. Pause, then return back to the starting position and repeat on the left side.

There are also walking lunges and isometric lunges, but you should master the above three moves before trying those two variations. Remember, it is not merely about the accuracy of the exercise, but it is also about how many times a week you do lunges.

As mentioned above doing lunges is probably the best workout for your legs. Therefore, the move should be incorporated into your lower body workouts each time you are focused on that part of your body. For example, if you work out five days a week with two days working on legs, then you should be doing lunges at least two days a week.

Regarding reps per move, start with 10 on each side and work your way up. Remember when it comes to lunges it is quality over quantity. Performing five lunges correctly will give you more significant results than 10 with inconsistency and inaccuracy in the moves. Also, as with any exercise you do, you have to give your body time to rest and recovery, or you will injure yourself.

Now that you have some more insight on lunges, the benefits and how to do them, does it change your mind regarding the exercise? Will you be incorporating them into your workout? If you are already a fan of the move, which time of lunge is your favorite?


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Rachelle Lewis (378 Articles Published)

Rachelle is a writer who is passionate about writing and talking about celebrity gossip, television, movies, women's empowerment, fashion trends, and dogs. She works for a variety of sites with Valnet Inc. including,,, and When she is not writing she enjoys spending time with her corgi Milo, watching and going to the movies or binge-watching TV, as well as spending time with her family and friends.

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