How to do Lunges The Correct Way. The lunge works your quadriceps muscles, gluteal muscles (Butt) and hamstring muscles. Your feet should always point forward. You want your front heel to be midway up to your knee. Then you go into your heel not your toe. Going into your toe will cause knee problems over time. The back knee should be about 1 inch off the ground on the down position. Make sure to keep your back upright the whole time. Try 3 sets of 15 reps on each, master the basic ones before moving on to the harder variations Push Back lunge You lunge forward then push back to start position and lunge with your opposite leg. Walking Lunge With every lunge you step forward, once there repeat with opposite leg. When you are halfway through your set repeat backwards using the same form and technique. Front Foot Elevated Lunge' Place your lead foot on an elevated surface. Lunge towards your elevated heel. Make sure your heel is firmly place on the surface. Once you hit your reps on one leg repeat on the other, make sure its the same reps on both legs. Bulgarian Split Squat Keep your back foot elevated while you lunge towards your front heel that is firmly place on the ground. Once you hit your reps on one leg repeat on the other, make sure its the same reps on both legs. Jumping Lunges Lunge forward when coming back up explosively switch to lunge leading with the opposite leg. This is a great workout to help burn fat because it jacks up your heart rate. Get answers to all <b>…</b>