Home > Fitness Training > Workouts > Women > Pregnancy Exercises > Lunge > Forward Lunge

Aim

• To strengthen your thighs, hip flexors, hamstrings and gluteal muscles

Equipment Required: a firm but not hard surface

Technique

1. Start by standing with your feet about 6 inches apart with your toes pointed forward.
2. Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.
3. Push up and back to the starting position.
4. Repeat this action for 10-15 repetitions on one leg, then repeat with the other leg forward.

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Key points to remember

• Inhale as you step forward, exhale as you push back up
• Body weight should be placed on front leg.
• Keep your back upright and abdominals pulled in.

Alternatives

• You may wish to hold on to a chair or wall for balance.
• The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles.
• You can hold a dumbbell in your hands to increase the intensity
• See the similar Side Lunge Pregnancy Exercise

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Related Pages

• Side Lunge Pregnancy Exercise
• See Exercises at home - the lunge
• Lunges at the beach
• Dumbbell Exercises: Reverse lunge
• Gym Exercises: lunge
• Other pregnancy exercises
• Women and fitness
• About post-pregnancy exercise