Lunges to Shape the Tush and Lower Body: Right & Wrong Way

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Lunges are the second-most popular exercise (after squats) for toning the glutes, lower body and core, plus they’re great for improving balance. What’s not to love?


Did we mention no equipment is necessary, except for gravity? For all their benefits, lunges are only effective if done with good form and technique. For whatever reasons, they are hard for most people to execute properly. After 30 years of teaching lunges, we thought we’d share some of the wrong and right ways to get a leg up on your lunges!



Most common errors:
* front knee too far forward
* back knee too close to the ground
* back foot diagonal, putting it out of alignment
* upper body leaning forward
* feet too close together
* leading with toes (for moving lunges)

Correct form:
* knee, hip, toes and heel square to front (if there is knee torque, use the knee as the gauge)
* feet hip distance apart
* front knee directly above the ankle
* back knee at a 90 degree angle, several inches off the floor
* upper body lined up – head over heart over hips
* leading with heel (for moving lunges)

Don’t lurk. Don’t lurch. Lunge! While you’re at it, according to the American Council on Exercise, an excellent weight loss combination is lunges and walking uphill. Say, did we ever show you our video about uphill walking?

Which do you prefer, lunges or squats? Or lurches?

The Original Lurch – “You Rang?”

Lower your fingers over the keyboard, then lunge forward to hit “subscribe” on our YouTube channel and blog. Follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar.

Picture credit:  admiller, Unofficial Addams Family site

Like what you read? Please Share
Click Here to Leave a Comment Below 10 comments