KEY AREAS: Quadriceps, Hamstrings, Glutes, Flexibility, Balance, Posture
START POSITION: Stand up straight with feet placed hip width apart and pointing forwards.
NOTES: It is best not to use a mat because a firm surface will enhance stability and balance. However, for some types of exercises (like these) you might want to increase the instability (in a controlled fashion) in order to better engage and workout with your core muscles. This is a personal choice, but I do not recommend it for beginners.
There are several different forms of lunge exercise. All of them have their particular focus and benefits. The one I choose to use (as part of the Mojoh Method Pilates1 Group) is a hybrid. This form involves keeping both feet in contact with the ground, although no other part of the leg should touch the ground at any point – except for the rear knee which might just touch the floor behind you as you become more adept and flexible.
I advise beginners to start the forward lunge with their hands on hips and elbows bent, and to quickly sink down with your body weight as you lunge forward – this will lower your center of gravity, making you more stable and less likely to wobble out of control.
Hold the forward position for a few seconds (preferably at least 10) before raising yourself up again to a standing position in a controlled fashion, and bringing your feet level again. Then repeat for the other leg.