Great Exercises For Thighs – Forward And Reverse Lunges

Lunges are excellent exercises for thighs. Not only that, they'll also help you sculpt your buttocks and calf muscles.

These leg exercises will strengthen your core, hips and ankles, and improve your balance and flexibility. Mostly importantly, they'll help you get a sexy backside and legs. Who wouldn't want that, eh?

Now, here are the instructions and videos for the forward and reverse lunges.

Forward Lunges

You can do forward lunges with just your bodyweight. Or if that is too easy for you, hold a pair of dumbbells or kettlebells to add challenge.

Here're the text instructions for you.

Method

  1. Stand upright with your feet together.
  2. Step forward with your right leg.
  3. Bend both your knees until your left knee (the one at the back) is almost touching the floor.
  4. Push off your right heel to bring yourself back to the standing position.
  5. This is counted as one repetition.
  6. Do the recommended repetitions of your program.
  7. Switch legs and do the same with your left leg striding out this time.

Things To Watch Out For

  • Don't let your forward knee go in front of your toes.
  • Keep your ab tight throughout the forward lunges.
  • Keep your spine straight.
  • Inhale when you lunge and exhale when you stand up.

Top Tip

Do the lunges with your weaker leg first. For example, let's suppose your left leg is weaker than your right leg. So, it's likely that your left leg will get tired more quickly than your right leg. So if you can only do 8 lunges with your left leg, you'll do only 8 repetitions with your right leg. This will allow the left leg to catch up with your right leg. Got the idea?

Ways To Make Forward Lunges Harder

  • As I mentioned above, you can hold weights. You can even wear a heavy backpack. and/or
  • You can balance yourself on only one leg. That is, when you bring your forward leg back, don't let it touch the floor. Go straight back into another lunge and so on.

Reverse Lunges

As in forward lunges, you can either do reverse lunges with just your bodyweight or holding weights. But if you're a beginner, start with just your body weight and gradually add more weights.

Here're the exercise instructions for you.

Method

  1. Stand upright with your feet together.
  2. Take a big step backward with your right leg.
  3. Bend both your knees until your right knee (the one at the back) is almost touching the floor.
  4. Push off from your right leg and return to the standing position.
  5. This is counted as one repetition.
  6. Repeat the number of times recommended in your program.
  7. Switch legs and do the same with your left leg striding backwards this time.

Things to watch out for

  • The same as in forward lunges.

Ways To Make Reverse Lunges Harder

  • You can use the same extras as in the forward lunges exercise.

More exercises for thighs to check out

Walking Lunges Exercise

Wall Squats

Dumbbell Squats

Bulgarian Split Squats

Bodyweight Squats

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