Mastering the Lunge
A structured program to effectively perform lunges for lower body development and overall fitness.
Program Modules
Understanding Lunges
Introduction to the benefits and muscle groups targeted by lunges.
Lunge Benefits & Muscles
DailyLearn about the glutes, hamstrings, quadriceps, and calf muscles worked during lunges. Also, why lunges are important.
Perfecting Your Lunge Form
Step-by-step guide to achieving proper lunge form and technique.
Starting Position
DailyLegs hip-width apart, hands on sides or waist.
Taking a Step Forward
DailyStep forward with one leg (left or right).
Knee Angle and Thigh Position
DailyBend both knees to approximately 90 degrees, thigh parallel to the floor.
Back Leg Position
DailyThe other leg must be stretched back, knee slightly above the ground.
Knee Behind Toes
DailyEnsure your knee is behind your toes.
Returning to Neutral Position
DailyCome up to the standing or neutral position.
Sets and Repetitions
Guidance on recommended sets and repetitions for lunges.
Three Sets
DailyPerform a minimum of 3 sets.
Repetition Progression
Daily10 reps in the first set, 12 in the second, and 15 in the third.
Lunge Variations
Explore advanced lunge variations to increase intensity.
Hold at the Lunge
DailyHold at the lunge position.
Short Pulses
DailyDo short pulses at the lunge position.
Walking Lunges
DailyPerform walking lunges.
Lunges With Weights
DailyDo lunges with weights.
Breathing during Lunges
Focusing on breathing while performing lunges
Breathe In
DailyBreathe in when you lunge
Breathe Out
DailyBreathe out when you come up
What You'll Accomplish
- Understand the benefits of lunges.
- Learn proper lunge form and technique.
- Progress in sets and repetitions effectively.
- Explore variations to increase intensity.
- Focus on breathing during lunges.
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