Workout Tip: How to Do a Lunge (Like in P90X and Brazilian Butt Lift)

Lunges are a great way to tone your legs and butt. P90X and Brazilian Butt Lift have lots of lunges in them and it's important to have proper form and technique when performing a lunge so that you can avoid injuries.

Start standing tall, drawing in your abdominals and relaxing your shoulders. step one foot forward and one foot back. Roll onto the ball of the back foot so that your heal is raised and slowly lower your back knee towards the floor. Your front knee should be directly over your knee or slightly behind it. You should feel like a carousel horse going up and down. You don't want to move forward, moving your knee over your toes. Always keep your knee behind your toes. Lunges can be done in several directions and the same rules apply. You can add variation by adding hand weights. Grip the hand weights firmly but avoid squeezing them.


If you are traveling or are short on time, lunges are a great multi-muscle and multi-joint exercise. They are quiet enough to do in a hotel room and work the large muscle groups. A quick workout could consist of lunges, squats, push ups and sit ups.

Once again, lunges are a great way to strengthen your lower body and sculpt your legs. These large muscle groups are calorie burning powerhouses. Just be sure you use proper form and technique for your lunges so that you get the most out of them avoiding injury.

Note that lunges are not for everyone. Be sure to consult your physician before starting any new workout programs.

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