Hey, I'm Layla, and I'm going to show you how to do the lunge. So for the lunge you're going to start off with one leg in front, the other leg behind. Make sure you have enough space in-between your legs, so that one leg is not on top of the other, so that you have enough stability as you lunge down and up. You're going to lunge straight down, your shoulders are rolled back, your chest is up, your abs are tight, you're going to keep the weight in that front heel, and you're just going to lunge straight down, dropping that back knee to the floor, almost touching the floor, and then standing right back up. So you're just going to take it straight down and up, straight down and up. So this exercise focus is on both legs at the same time. The leg that's in front, you're really going to feel this in that glut-hamstring area, and the leg that's behind as you come down you're going to feel that in the quad area. You can also do a, add a little movement to your lunge, so instead of just staying in place, you can do a forward lunge where you just step one foot forward, and then come straight down on your lunge, then take it back to that starting position. So forward lunge, you would just bring it all the way out into your lunge, making sure the knee is aligned with the ankle on the front side, the weight is loaded in that heel on the front leg, and then you're sitting straight down, and the lunge shoulder's back, chest up, abs tight, and then you take it back, so you can alternate both legs this way.
You can also do a backward lunge, which is another lunge with some movement. So instead of moving forward, you're just going to move backwards. Starting in your starting position, you're going to take one leg, and just step it back behind you. Just like that.
So you have a few different options with the lunge. You can do just the stable lunge, just staying in your lunging position, and just taking it down enough, you could do the forward lung, or you could do the backward lunge. And the lunges with the movement, the forward lunge and the backward lunge, are going to give you more of that cardio burn, cardio aspect calorie burning effect since you're moving your body more than in your stable lunge.