Need to Build Up Strength in Your Legs? Take the Lunge

There’s no doubt that getting strong is one of the best confidence boosters around, and there’s no better foundation for achieving this than building strength in your legs. When your legs are strong and stable, you’ll move with more agility, balance and precision. You’ll also improve your endurance and speed for those times when you need it.

Even if you regularly walk, run or cycle, it’s not enough. You need to do specific strength exercises that target the muscles of your lower body. Another benefit of these moves is that you’ll also strengthen the muscles around your knee joints to prevent knee injuries.

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The lunge is one of the best exercises to build strong quadriceps, hamstrings, buttocks and calves. Whether you are an exercise neophyte or a dedicated fitness buff, correct form is crucial. Try doing this move early in your workout when your muscles are less fatigued and you can focus better on your form.

A common mistake with lunges is to lean forward when you step out, allowing most of your weight to move to your front leg. This puts lots of stress on your knees and back. To do a correct lunge, follow these guidelines:

* Stand with your feet together. As you inhale, take a long step forward with one foot.

* Bend both knees to a fencer’s lunge position.

* Contract your abdominals, lift your chest and hold your back in an upright position.

* Try to balance your weight evenly between the front foot and the ball of the back foot. Your front knee should be directly above your front ankle.

* Keep your gaze forward; looking down will encourage you to lean forward.

* To come out of the lunge, exhale, squeezing your buttocks and thigh muscles. Straighten your legs and pull yourself back to a standing position.

Do this lunge every other day. Start with one set of 12 to 16 repetitions, alternating legs. Gradually increase to three sets.

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If you are new to this exercise, you can place one hand on a chair for balance. Take smaller steps, bending your knees to a comfortable position while keeping the motion controlled. With practice, you can add 5- or 10-pound dumbbells in each hand during the movements. To vary the routine, try stepping backward into the lunge.

Because this exercise works so many powerful muscles at once, you accomplish a lot for your effort. Stick with it. Soon your legs will not only support you and be a great asset in all the activities you do, but you’ll also enjoy an extra bounce in your stride.

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San Francisco freelance writer Joan Voight contributed to this column.

* Karen Voight is a Los Angeles-based fitness expert whose column runs the first and third Mondays of each month. Her latest video is “Core Essentials.” She can be reached by e-mail at kvoightla@aol.com.