Watch our HIT Machine Exercises: Bent Knee Crunch, Bent Over Row, Clean & Press, Lunge, Shoulder Press, Shoulder Press Knee Drive, Skiers, Squat, Squat & Press, Superman

Watch our Auxiliary Exercises: Body Weight Squat, Skipping, High Knee to Elbow, Medicine Ball Above Head, High Knee Dumbbell Press, Jumping Jacks, Touch Downs, V Twist Sit, Step UpsSkipping, Body Weight Squat, High Knee To Elbow, Get Ups, Up Down Planks


A lunge is an exercise that works your hips, glutes, quads, hamstrings and core, including all those hard to reach muscles that are in your inner thighs.

Here are the instructions for the HITZone Lunge.

1 Stand up straight, with your shoulders resting underneath the shoulder pads of the HITMachine.

2 Squeeze your core.

3 Take a step backwards with your right leg moving your weight forward. 

4 Lower your body and the machine until your right thigh is parallel to the floor, if you can allow the left knee to tap the ground whilst keeping the weight on your right heel.

5 Press into the right heel and return to starting position.

6 Repeat the lunge on the left leg with the right knee tapping the ground.

Lunges challenge your balance, using the HITMachine to lunge makes it easier for our members to balance and achieve a good lunging technique without feeling unstable.

Tip 1
Your feet should remain hip width apart, you aren’t walking a tightrope.

Tip 2
Make sure that you are taking a big enough step, if you aren’t your heel will lift and you will be transferring your weight to the wrong place!