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Lunge Videos at Fitness Magazine
Lunge
Watch free exercise videos with different types of lunge exercises to work your lower body at FitnessMagazine.com.
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In-and-Out Lunge
The In-and-Out Lunge works your butt, inner and outer thighs, and hamstrings.
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-The Booty Camp Workout: In and Out Lunge . Start by doing diagonal lunges out to the sides. Make sure that your knee and toes are pointing in the same direction and sink down into the lunge before moving on. You'll do 10 lunges this way. Then turn around
and do 10 crossover lunges . Step your foot across your body and sink into the lunge making sure, once again, that knee and toes are facing the same direction.
Lunge Kick
The Lunge Kick exercise works your abs, butt and legs.
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Boost energy, blast fat. Lunge Kick. Lunge forward then kick your back leg up as you lunge forward again. Take 10 lunges alternating legs, turn around, and do 10 more.
Runner's lunge
The runner's lunge exercise targets shoulders, arms, chest, abs, butt and legs. Do 3 sets of 16 reps.
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-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.
Side Lunge With Teacup Raise
The Side Lunge With Teacup Raise exercise from the Drop a Jeans Size 2009 workout tones your shoulders, hips, butt, inner thighs, and legs. Do 2 sets of 10 reps on each side.
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Side Lunge with Teacup Raise. Here we go. You're going to do 10 lunges here then switch legs and do another 10. As you lunge , make sure to keep your knee over your ankle. Now, the key to the teacup raise is keeping your pinky knuckle high.
Warrior Lunge
This works your shoulders, abs, butt, thighs and calves. Do two sets of 10 lunges on each side.
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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 when 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 : 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. Hold 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 .
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.
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- 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
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.
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.
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-Rotation Lunges with Dumbbells: You'll need a set of 8- or 10-pound dumbbells for this exercise. Pretend you're 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 glutes, thighs, abs, and hamstrings. For a bigger challenge, try lifting your front knee with you come forward and balance
Yoga Tree/Lateral Lunge
Yoga Tree/Lateral Lunge , 2 sets of 10 reps.
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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
Explosive Lunges
This targets your quads, hamstrings, and glutes .Alternate sides for one minute.
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-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.
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.
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-Drop 10 pounds with Fitness Magazine's You Can Do It Plan. Static Lunge Kickback: Do 10 reps on each side. Hold your upper arm as still as possible to really target your triceps.
