Give it a Go - Lunges

Lunges will help to build up your lower body strength, provide a great core workout and challenge your Cardiovascular System. Lunges don't require any equipment, you don't need much room and they can be performed anywhere and varied in so many ways.

Please see my Matt Swaz Fitness Video on how to perform lunges.

Poor lunge technique is common, and can result in knee, ankle, hip and/or lower back injuries. The following are a few tips on how to perform the lunges safely and correctly

  • Keep your upper body straight, chest lifted, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Ensure your core is fully engaged throughout the exercise.
  • Step forward with one leg, and your other knee doesn't touch the floor.
  • Pause slightly and then powerfully push back to the start position. Then repeat on the other leg.
  • Using a smooth motion, breathe in on the way down and out on the way up.
  • Avoid bouncing on the floor, letting your heel raise off the floor and your knee does not push out in front of your toes.

As a starter, aim to complete 8-10 repetitions on each leg and see if you can do this 2-3 times. If you can't don't worry. Build up to it. You are best doing 6 correct lunges with safe and proper technique rather than 10 incorrect ones. Please see my bank of 'Give it a Go - Lunge Exercises'.

In future blogs, I will suggest ways that you can make the basic lunge more challenging or if needed a little easier - for instance holding weights or adding in a jump.

Please remember to warm up thoroughly before exercising and to speak to your GP before starting any exercise programme. Should you require any help, advice or information please do not hesitate to contact me. I would be delighted to discuss with you the tried and tested methods and lifestyle changes that I have developed to help people achieve their health and fitness goals.

Keep up the great work,

Live life actively,


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