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Lunges - More Lunges for the Hips, Glutes and Thighs

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Updated July 03, 2014

5 of 13

Around the World Lunges
Around the World Lunge
Paige Waehner
Another way to add challenge and intensity to lunges is with the around the world lunge. With this exercise you're combining a front lunge, a side squat (or a side lunge if you prefer) and a reverse lunge, which will hit every muscle in the hips glutes and thighs. The key is to keep this move slow and controlled and try to use the strength of your legs rather than momentum as you move from one exercise to the next. You can also hold weights for added intensity.
  1. Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe. Lower until the back knee comes close to the floor.
  2. Push into the heel to step back and immediately step out to the left and into a squat.
  3. Press back to start and take the left leg back into a reverse lunge, again keeping the front knee behind the toe.
  4. Bring the left leg back to start and repeat for 8-16 reps before switching sides.

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