The lunge is designed to work¬†all the major muscles in the lower region — primarily the quadriceps, but also the glutes, hamstrings and calves.
Even though the lunge is an incredibly effective exercise, many don’t do them because of the strain on their knees. Once you’ve mastered the basic lunge, you can continue to challenge your limbs in other ways to keep the exercise effective and improve your results.

Reverse Lunge: uses the same fundamental technique, you just simply step backwards instead of forward. Side Lunge: Also similar, but you take the large step to the right or left instead of forward or  backward, also making sure the knee does not extend past your toes and keep the other leg relatively straight.
Using proper form, taking your time and being focused will go a long way when it comes to preventing injury when doing lunges.

You follow all the guidelines of the forward lunge, but jump in-between reps and switch your legs in mid-air.

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