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Lunge

Watch free exercise videos with different types of lunge exercises to work your lower body at FitnessMagazine.com.

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The runner's lunge exercise targets shoulders, arms, chest, abs, butt and legs. Do 3 sets of 16 reps.

Runner's Lunge : Really pump your hands as if you are running with purpose. Beginners can do walking lunges to go easy on the knees.

Warrior Lunge

This works your shoulders, abs, butt, thighs and calves. Do two sets of 10 lunges on each side.

The Warrior Lunge : Stand on your right leg and hinge forward from your waist bringing your chest parallel to the floor. Extend your left leg behind you and spread your arms out at your sides like wings. Pause for up to 30 seconds. Return to a standing position. Next, bring your hands to your hips and step back with your left foot in to a reverse lunge . Hold the lunge for 2 seconds, then bring your left foot forward in line with your right. Do 10 reverse lunges with your left leg, tapping your toes back and then return to standing. Make sure that your knee does not touch the ground on lunging. Switch sides to hold the warrior pose with your left leg, extending your right leg behind you for up to 30 seconds. Return to a standing position, and then do 10 lunges with your right leg. Repeat the sequence once more on each side. The warrior lunge targets your thighs, calves, butts, abs, and shoulders.

Lunges with Dumbbells

You'll need a set of light dumbbells. Targets your butt, thighs, and arms. Progress from stationary to alternating lunge ; then add curl.

Lunges with Dumbbells: You'll need a set of 5- or 8-pound dumbbells. Stand with your feet, hip-width apart, holding a weight in each hand. Lunge forward with your left leg. Then straighten your legs. When you lunge , your right knee should come to about an inch above the ground without touching it. Keep your torso perpendicular to the floor with your weight evenly distributed between your legs. Align your front knee over your front ankle and keep your weight back on your heels instead of on your toes. Continue these lunges for 30 seconds before switching sides and doing another 30 seconds on the other leg. When you're strong enough to progress to phase 2 of this exercise, hold the dumbbells at shoulder height, palms facing front. Lunge forward with one leg, then bring your feet back together and lunge forward with the other leg. You should continue lunging on alternate legs for 60 seconds. Add a biceps curl in the final progression of this move. After each lunge forward, push through the heel of your forward foot while lifting your back knee in front of you to hip level. Do a biceps curl, then step back into a lunge . Repeat the lunge plus curl on one leg for 30 seconds and then switch legs for another 30 seconds.

Rotation Lunges with Dumbbells

You'll need a set of 8- or 10-pound dumbbells for this exercise. The Rotation Lunge targets your glutes, thighs, abs, and hamstrings. Alternate sides for 8 to 10 reps.

Rotation lunges with dumbbells: You'll need a set of 8- or 10-pound dumbbells for this exercise. Pretend your standing in the middle of a clock face with your feet shoulder-width apart. Step out behind you with your right foot to 5 o'clock. Now, come up and step back with your left foot to 7 o'clock. Continue alternating sides for 8 to 10 reps. Remember to keep your torso perpendicular to the floor as you lunge back. Bring your back knee almost to the floor and be sure to keep your front knee over your ankle. The rotation lunge targets your gluts, thighs, abs, and hamstrings. For a bigger challenge, try lifting your front knee when you come forward and balance

Yoga Tree/Lateral Lunge

Yoga Tree/Lateral Lunge , 2 sets of 10 reps.

Lunchtime Quickie Work- Out: Yoga Tree/ Lateral Lunges : When stepping out to the side, try to lead and land with your heel in order to get the most muscle firming

Static Lunge Kick-Back

The Static Lunge Kick-Back exercise targets your quads, hamstring, butt and calves while working your abs and arms. Do 10 reps on each leg. Static Lunge Kick-Back, 2 sets of 10 reps.

Drop 10 pounds with Fitness Magazine's You Can Do It Plan. Static Lunge Kick-Back: Do 10 reps on each side. Hold your upper arm as still as possible to really target your triceps.

Explosive Lunges

This targets your quads, hamstrings, and glutes .Alternate sides for one minute.

Explosive Lunges : Stand with your feet together, then put your hands on your hips and lunge forward with your right leg. Jump up, switch your leg in midair, and land with your left leg in a forward lunge . Continue these explosive lunges , alternating sides, for 1 minute. Keep your fists up in front of your chin and push off the floor with both feet.

Hands-Up Front Lunge to Rear Lunge

The Hands-Up Front Lunge to Rear Lunge exercise works your shoulders, butt, and legs. Do 15 reps on each leg.

Slimmer in 7 Days! Hands- Up Front to Rear Lunge : Aim to move quickly from front to rear lunge , even if you have to take a second to stand up in between. And remember to keep those arms extended straight overhead,

Reverse Lunge with Knee Lift

This targets your thighs, butt, obliques, shoulders, and core. Do 3 sets, alternating from your right to your left after every 10 reps.

Reverse Lunge with Knee Lift: From a standing position, lunge back with your right leg, while bringing your arms across to your left side. Now, bring your right knee forward to hip height as you cross your arms to your right. Repeat this lunge move 10 times to your right and then 10 times to your left. When you lunge back, make sure your knee doesn't touch the floor. The reverse lunge with knee lift targets your thighs, butt, obliques, shoulders, and core. Do 3 sets of lunges alternating from your right to your left after every 10 reps.

Reverse Lunge With T-Raise

The Reverse Lunge With T-Raise exercise tones your shoulders, butt, hips, quads, and calves. Do 12 reps on each leg.

Slimmer in 7 Days! Reverse Lunge with T- Raise: Take your time to get those arms up to shoulder level -- swinging the dumbbells means you miss out

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