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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?”

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Picture credit:  admiller, Unofficial Addams Family site

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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

  1. Yum Yucky November 12, 2012 at 1:10 pm #

    Lunges are one of the few exercises that I do NOT look forward too, but I stick with it. My booty thanks me for my commitment to lunges… and so does the husband.

    Ps. I love that you’re teaching good form in your vids. It’s so dang important
    Yum Yucky recently posted..Hell NO to GMO!! (video)My Profile

  2. John Poole November 12, 2012 at 1:34 pm #

    Hey, I don’t know about these lunges things…..but I can really relate to Lurch! :-D

  3. Jody - Fit at 54 November 12, 2012 at 3:05 pm #

    Love the outtakes! ;)

    Really spells it out perfectly how to do the lunges!!!! Great info – great instruction – beautiful scenery – love the outfit – love the dog! :)

    I like Lurch but I also have a love/hate relationship with lunges! Everything is good no matter how hard it is as long as I get results! :)
    Jody – Fit at 54 recently posted..Gratitude Monday & New HairMy Profile

  4. Tamara November 12, 2012 at 3:15 pm #

    I’m a squatter! Love me some squats; narrow, wide, plie, goblet, foot elevated, dumbbells, barbells you name it!
    I will lunge too, but always more of a challenge for me!

    Love the little character in the top left corner of this post (and that you’re including outtakes in your vids; great point from that workshop, wasn’t it?)
    Tamara recently posted..Reasons for going to group fitness classes | it’s not always just about fitnessMy Profile

  5. Elle November 12, 2012 at 7:35 pm #

    And they never get any EASIER!
    Elle recently posted..Handful Needs Your HelpMy Profile

  6. Danielle @ Itsaharleyyylife November 12, 2012 at 7:42 pm #

    blahhh I hate lungesssss! haha. They are like the worst!

  7. Amy November 15, 2012 at 8:59 am #

    I love lunges! Forward, side, back, walking – they are all good. Thanks for the super clear pointers about what is wrong and what is right!
    Amy recently posted..Breathe Out!My Profile

  8. Calla Gold November 15, 2012 at 12:51 pm #

    As usual, great video! And that view! Amazing.

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