May Fitness Challenge: Lunges

Are you ready for another fitness challenge? As part of FitChallenge 2015, Running With Curves is hosting the May challenge – and it’s going to be a fun one, because there is a PRIZE! But you have to register with Final Surge to be eligible, so head over to the FitChallenge page to sign up.

This time around we’re addressing the lunge – an often-overlooked bodyweight strength training move that can give you a lot of bang for your buck.

Although the lunge is a pretty standard exercise, there are dozens of variations and modifications to suit all fitness levels – including people with knee problems. A properly executed lunge works almost every muscle in the legs, as well as the glutes, lower back and abs, and increases your balance – and it can be done literally anywhere, with no equipment required. 

This challenge will build you up from 5 lunges to 50 lunges per leg, per day throughout the month, with a few rest days thrown in to allow your legs to recover properly. If you want to join the challenge, review the instructions below, and download the schedule in the printable PDF. 

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How to do a standard rear lunge:

1. Stand tall, feet slightly more than hip width apart, toes pointing forward or very slightly out.
2. Position yourself next to a chair or wall for balance if necessary.
3. Step your right foot backwards about 3 feet, lowering the right knee towards the ground while keeping your torso upright.
4. Bring the right foot back to standing. 
5. Repeat on the other side.

Form tips:

1. Do your lunges next to a mirror, so you can keep an eye on your form.
2. Look straight ahead to maintain a neutral neck position.
3. Keep your knees behind your toes on the front leg.
4. Keep your torso upright.
5. If your knees bother you, try sliding lunges – put a furniture slider under your right foot and slide it slowly backwards, then return to standing.

When you have mastered your form, try these additional challenges:

1. Do all of your lunges on one side first, then switch to the other.
2. Add weights: Hold dumbbells or kettle bells in each hand to add extra weight.
3. Try walking lunges – as you bring your back foot forward, keep it moving to step forward into the next lunge.

Download the lunge challenge schedule and get ready to start the challenge on May 1st.

Are you in? Let me know in the comments!

Check out the other Running With Curves monthly challenges HERE.