- Get into a lunge position with the back foot resting on a step or platform. Make sure the front leg is far enough forward that the knee stays behind the toe as you lunge.
- Hold light-medium weights in both hands if desired.
- Bend the knees and lunge down while simultaneously lowering the torso towards the front thigh and bringing the weights down towards the floor.
- Keeping the torso down with the abs engaged, straighten the front knee as in a deadlift.
- Bend the knee and push back up, straightening the torso.
- Repeat for 8-10 reps on each leg, completing 1-3 sets.
Lunges for the Hips, Glutes and Thighs
By Paige Waehner, About.com Guide
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
This combination of a lunge and a deadlift is a great way to work every muscle in the lower body, including the glutes, quads and hamstrings. This advanced move will also challenge your core, balance and stability, so you'll want to practice this move and concentrate on what you're doing to get the most out of it.
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- Static Lunges
- Assisted Lunges
- Sliding Lunges
- Sliding Side Lunges
- Split Squats
- Low Lunge
- Lunge Deadlift
- One-Legged Lunge With a Reach
- Barbell Lunge
- Sliding Side Lunge with Weights
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