Exercise of the week – Lunges



One leg forward with foot flat on the ground, knee bent, and the other leg behind.

Remember to:

  • Not put too much pressure on your knees
  • Align your front knee with your toe (if your knee is going further than your toe you’re doing it wrong)
  • Keep your back knee pointed to the floor


Lunges target not only your quads, which are your biggest muscle (and store the most testosterone) but also your hips, your thighs, your butt and even your abs depending on which variations you do.


  • Barbell lunges/Dumbbell lunges
  • Side lunges
  • Sliding lunges
  • Low lunges
  • One-leg lunges with reach
  • Lunges dead-lifts
  • Step lunges
  • Jumping lunges/plyometric lunges
  • Lateral lunges
  • Knee raise lunges
  • Walking lunges
  • Backwards lunges

 Here’s a video on how to perform backwards lunges: