January 30-Day Challenge: Lunges


Whether you're trying to shape your lower body, increase muscle tissue, develop core strength or make your hips more flexible, the lunge can help you achieve your goal. This functional, multi-joint exercise can be modified to meet your fitness level.

The lunge has many benefits, here are a few:

  • Strengthen Your Buttocks and Legs
  • Improve Core Strength
  • Improve Hip Flexibility

The Proper way to perform a lunge:

How to do a Basic Forward Lunge. With your chest lifted, chin up and abs contracted take a big step forward with your left foot. Sink straight down so your front left knee tracks over the top of your shoe and your back right knee points down toward the floor. You are on your back left toe. Push back to the starting position. Repeat on the right leg. Keep alternating. A good place to start is with 10-12 lunges on each leg and work your way up to 3 sets.   

Tweak your way to proper form:

  • Keep your knees aligned - front knee over your shoe and back knee pointing down.
  • Watch yourself lunge with a side view mirror. Make sure you aren’t leaning too far forward or back or rounding your spine.
  • Keep your knees, hips and shoulders all facing in same direction - forward.
  • Think about how you are distributing your body weight. Don’t force your weight into your kneecaps but rather use them as a hinge. Engage your quads, hamstrings and glutes.

Join the Challenge!

Follow the chart above to participate, participate to win! Here’s how to join in on the fun: Like or Share our post on Facebook --OR-- tag @totalwomangym in a photo of yourself doing the challenge on Instagram to be entered in the drawing! The winner will receive a GAIAM Total Body Foam Roller!

Good Luck!