Lunges challenge the muscles of our lower body, shaping them while we learn to increase our power.  Lunges teach us how to move forward in perfect form.  They are important functional exercises and can be done anywhere: on the beach or down a hotel corridor if necessary.

Starting position:

• Stand tall in neutral stance.
• Keep your abdominals tucked in, with your shoulders in-line with your hips and your knees relaxed.
• Hold a light dumbbell in each hand.

Movement:

• Take a large step forward, leading with the heel until your front ankle and knee are in a straight line.
• Push your front heel into the floor, then pause as you recheck your alignment.
• Lift yourself up and transfer your weight forward onto the opposite leg.
• Walk across the room until you’ve completed 10 to 16 steps.

Training Tips

• Focus on your posture, and keep your shoulders aligned with your hips.
• Dig your front heel into the floor to feel your glutes.
• Do not bend at the waist.  Keep your spine long, as if there’s a string attached to the top of your head pulling you up to the ceiling.