How To Do Lunges To Strengthen Your Upper Leg Muscles

Benefits Of Lunges

This is one of the leg exercises that strengthens both the quadriceps and hamstring muscles. These muscles help you to walk efficiently, and climb stairs easily. This leg workout is a great addition to any fitness routine.

Another benefit is that strengthening these muscles may prevent "Runner's Knee", which is also known as patellofemoral pain syndrome. According to Dr. Darin Padua in an article titled "Pinpointing the causes of 'runner's knee"", it is stated that weaker hamstring muscles are 2.9 times more likely to develop "Runner's Knee," and weaker quadriceps muscles are 5.5 times more likely to develop this condition.

However, if you experience back or knee pain or have a back or knee injury, first ask your doctor if this leg exercise is appropriate for you.


  • Use dumbbells for maximum intensity. However, if your legs are not strong enough yet, you can do this exercise without using the dumbbells
  • When stepping back, make sure that your stationary knee does not extend past your toes
  • If you use dumbbells, first read the "How Much Weight Should We Lift In Our Strength Exercise Programs?" section before starting this workout

How To Do Lunges

  1. Stand with your feet shoulder width apart with your arms and dumbbells at your side

  2. Breathe in
  3. Take a large step backward with your right foot

  4. Bend down with your right knee a few inches from the floor, or as far down as you can comfortably go
  5. Make sure that your left knee does not extend past the toes of your right foot
  6. Keep your hands and dumbbells hanging down at your side
  7. Keep your head looking forward
  8. Breathe out and step forward with the right leg returning to the starting position
  9. Do 8 to 12 repetitions
  10. Repeat this procedure with the left leg
  11. Do this exercise 3 times a week, every other day

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Return from Lunges to Leg Exercises


Donkey Kicks | H.String Bench Curls | H.String Standing Curls | H.String Curls With Ball | Heel Stands | Hip Abductions | Hip Extensions | Hip Flexions | Step Ups | Toe Stands | Wall Squats

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