The Ten Best Exercises-#4

a story (or skip to the exercise)
during high school a friend and i suddenly became enamored with fencing. i don't remember what caused this interest, we weren't even athletic types but we found lessons at a near by high school. the teacher-fencing master to be correct- was about 6'6" and a former hungarian olympic team member. he showed us no mercy. after that first lesson we could barely walk for a week!
what caused this soreness was the lunge-the basic attack or offensive movement in fencing. the knee is bent with the other leg straight out behind you while you push your body forward towards your opponent and…strike.

the exercise
the lunge is #4 on my ten best list. the movement is different than in fencing but works the same major muscles-upper and lower legs and glutes. that's why we were so sore we could hardly walk-no strength in those very important muscles. there are -like the other exercises-many variations to the lunge-front, reverse, walking and side- and the workout may be increased by holding weights in your hands or over your head. i'm going to describe a reverse (back) lunge which some people find easier to start with.  keeping your feet hip width apart and arms hanging by your sides step back with your left foot. as the ball of your foot touches the floor your hip should be dropping down with your front knee bending until your right thigh is parallel to the floor. then using your right foot push yourself back up. repeat reversing legs. don't lean forward too much and keep your knee over your toes. if in doubt look in a mirror as you're doing it. pay attention to the leg in front-that is the one actually doing the work. in the front lunge you are doing the same motion just stepping forward instead of backwards. as always- head up, shoulders down and back, abs tight. if you are unsure of your balance do this exercise next to something stable.

now i'm not suggesting that you include the lunge in your workout in order to become a musketeer
but to strengthen those  major muscle groups that are so important in many of our daily activities.