Today I will continue my on going explanation of how to tone the inner and outer thighs, using the squat, lunge, and step up. A few days ago I examined the different aspects of a squat and how to perform it properly. Let’s now move onto the lunge. The lunge is a little less complicated than the squat, in the fact that there aren’t as many misconceptions on the proper technique. However, in my opinion very few people perform the lunge correctly. The lunge, when performed correctly is an excellent and integral exercise in a program. When performed incorrectly it can cause many problems and potentially lead to injury. So it is very important to always be aware of the proper technique.

Walking through a gym you will see people doing various versions of a lunge with varying amounts of weight. Each version you see, most likely has some benefit to it. However, the majority of the people in the gym are performing the exercise incorrectly. You may see a muscle-bound guy with a weight belt on, which I will address another day, lumbering across the gym carrying 100 pound dumbbells in each hand. Great, but with his shaky torso and knees he is risking more injury than it’s worth. Or you may see a woman in an aerobics studio doing what seems like 300 lunges in a row, which is just a waste of time. These examples apply to every single exercise. My point is to learn the proper technique and apply some sound program ideas to achieve the results you want. But the first step for now is the technique.

The squat and the lunge share a few common technique points, so the transition from a squat to a lunge should be very easy. Let’s get started right away. First, assume the same basic starting position for a squat, feet shoulder width apart, stand up straight, with your shoulders back and chest up. From there you want to take a step forward about two to three feet in front of you, leaving one foot planted at the starting point. A more exact distance would be to measure the length of your shin and step one to two times that length. Once you have stepped forward, keeping your weight centered between your legs, you should lower yourself until your front leg is parallel to the ground. Now you want to, in one fluid motion, push off your front leg up and back, moving you back into the starting position. After completing a repetition with one leg, alternate and do a repetition with the other leg. The only thing missing to make sure you are doing the lunge properly is a few minor things.

First, as with the squat it is very important to keep your front knee pushed out as you lunge forward so that you are hiding the three smallest toes if you were to look down. This is especially important with the lunge because it will help provide stability. Secondly, it is very important to keep your torso upright the entire time, again to improve your stability. The last major thing you want to be aware of is where you step forward to. Imagine you were standing on a balance beam. You want to take a step forward so that you are either on the balance beam, or no more than six inches off the beam to the side of the leg you are stepping forward with. The more you work on the lunge the closer your feet should be on the imaginary balance beam. Once you have focused on these three aspects of the lunge you should be ready to perform the proper technique.

Something that I failed to mention with the squat that also pertains to the lunge and any other exercise, never add weight to an exercise before the technique is perfect. If you add weight too quickly with improper form you greatly increase your risk of injury. Start off slowly and progress as you feel more comfortable. Never feel the need to impress people with the amount of weight you are trying to lift. No one will be impressed when you hurt yourself. Work out strictly for your own benefit; don’t ever worry about what other people may be thinking. For the most part they are too wrapped up in their own workout to notice or care what you are doing.

What I described above is the basic version of a lunge. There are a handful of different variations that can be used; each one is equally good. However, in my opinion, it is important to master the basics before you progress to more complicated versions. Again, this is to help reduce the potential for injury. You are devoting so much time and energy to improving yourself physically, it would be silly to hurt yourself because you tried something you weren’t comfortable with. You can get phenomenal results by utilizing very basic exercises properly. So don’t feel the need to always do crazier exercises each time you go to the gym.

That’s it for now. Hopefully, that doesn’t seem too complicated and you have a better idea of how to lunge effectively. My recommendation would be to perform the squat on one day and the lunge on the next day that you resistance train. These two exercises alone will provide great looking legs. But, in the next few days, I will round out the three major exercises by describing the step up.

Until then, enjoy your workout and more importantly, enjoy life. There is always something to be happy and excited about, it just takes a little thought.

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