Lunges for the Hips, Glutes and Thighs

By Paige Waehner, About.com Guide

Updated April 07, 2009

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Like static lunges, assisted lunges work all the muscles of the hips, glutes and thighs. This version is just like a static lunge, except you're using a chair or wall for balance. This is a great way for beginners to practice lunges without losing their balance. Do it right:

1. Stand with right foot forward, left foot back about 3 feet apart.
2. Hold onto a chair or wall for balance.
3. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Keep the front knee behind the toes and be sure to lower straight down rather than forward.
4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
5. Perform 1-3 sets of 8-16 reps.