Written on Sunday, September 28th, 2008 by Miroslav Nikolov

How to exercise lunges to achieve weight loss

How to exercise lunges to achieve weight loss Another exercise, which can help you to achieve weight loss results are lunges. They have so many variations and so many muscle groups take part.

Lunges target gluteus medius, gluteus maximus and hamstrings. You may find some of these variations very interesting, even funny. Some of them are harder than others, but I am sure you will love at least one of them.

Drop-knee version is the most basic lunge and, surprisingly, one of the harder versions.

Lunges start position:
Stand straight. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly. Hold weights in each hand (or place a barbell behind the neck) for added intensity.

If you want to be able to make more repeats, which is better for weight loss or this is your first time exercising lunges you may try them without extra weight.

Lunges moving:
Bend the knees and lower the back knee towards the floor, keeping the front heel down and the knee directly over the center of the foot.

How to exercise lunges to achieve weight loss

Here you can try different type of moving.

You can make big step - more than 3 normal steps. This works better for butt than quadriceps;
You can make small step – less than 3 normal steps. This works more for quadriceps and less for butt;
You can try to move sideways. This works more for butt and inner leg muscles;

Go back:
Keep the torso straight and abs in as you push through the front heel and back to starting position. Don’t lock the knees at the top of the movement.

Here you can decide to go back to start position or keep walking toward.

For your weight loss goal you need to make more repeats – about 12-15 or 20 in 3 – 4 sets.

Good idea is to combine lungs with squats exercise in one weight loss training. These two exercises are perfect for weight loss, because they involve most of the leg muscles.

I suggest you to try different lunges variants. This will help you to find your favorite and make your training funnier.