A detailed analysis of the technique and a huge number of variations of the exercise.
Than lunges are good
There are several reasons to include lunges in your workouts. This exercise:
- Load HAMSTRINGS, QUADRICEPS, AND GLUTEAL MUSCLE ACTIVATION DURING RESISTANCE TRAINING EXERCISES gluteal muscles and anterior thigh better than squats and deadlifts.
- Strengthens the muscle-stabilizers of the pelvis and body, pumps a sense of balance.
- With the right technique, it’s safe. Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions for knees and can be used during rehabilitation after injuries and operations.
- It has many variations, allows you to shift the focus to different muscle groups and simultaneously pump the upper body and body muscles.
How to lunges
We will show you some important technical points that will help you get only benefit from lunges.
1. Tilt your body with your back straight .
This position removes the load from the lower back, protects the knees from the effects of shear and increases the tension of the muscles of the hips and buttocks. To check the correct position, try the squat test.
Lunge, and then, without changing the position of the body and hips, substitute the standing leg behind so that you get a squat . If you are comfortable – the stand was right. If you could not maintain balance, the inclination of the body in the lunge was insufficient.
2. Do not sway from side to side . Imagine that your shoulders and hips are inside a rectangle. During the attack, it must remain as flat as in the starting position.
If your hips or shoulders fall over on one side and you cannot stop it, then you don’t have enough strength, flexibility or balance to do the exercise correctly. So to get started, try doing it with support. For example, grabbing the rings with your hands.
3. Do not slouch or round your lower back . Keep your neck in line with your back, look forward, not up.
4. Tighten the press . A tense press will help you to take the right position and protect the body from unnecessary twists and turns.
5. Do not squeeze the buttocks . Additionally, straining the buttocks, you prevent the hips from going back and taking the correct position. Moreover, you do not allow the muscles to stretch properly at the lower point, which reduces the effect of the exercise.
6. Do not tear off the heel of the supporting leg from the floor . This is an important rule that helps you protect your knees.
It is best to perform lunges in hard shoes – it will be easier to transfer body weight to a full foot, and not just to the front.
7. Do not let the knee curl inward . It should look clearly forward.
8. Do not spread your legs wide . If you lunges back and forth, make sure that the front leg is almost in line with the back leg. No need to spread your legs wide: this spoils the form of exercise and can cause inflammation and pain in the hips.
9. Do the exercise in the full range , but only so far you manage to maintain the correct technique. Incomplete lunges reduce the load on the muscles and do not allow the development of mobility in the joints.
If you do side lunges, squat until you can maintain a neutral lower back position.
If you lunges forward, backward or crosswise – until about 5-10 cm remain between the floor and the knee behind the standing leg.
How to diversify lunges
We will show a variety of exercise options, both without any equipment, and with weighting.
Such lunges are consideredComparative Analysis of Lunge Techniques: Forward, Reverse, Walking Lungesafest for knees due to reduced shear. At the same time, they pump the hips and buttocks as effectively as the option with a step forward.
Like lunges back, they have a sparing effect on the knee joint.
Lunges in driving
Such lunges will help to better load the core muscles, pump a sense of balance and burn more calories, but they lose to exercises in place in terms of muscle pumping.
Take your time, try to follow the correct technique and do not spread your legs wide. To train yourself to move correctly, find a wide strip and move along it.
Well pumped middle gluteal muscles and adductors – muscles on the inner surface of the thigh. During the exercise, make sure that your back remains straight. Fold your hands in front of you or put on your belt.
Such attacks are slightly more involved gluteal muscles due to pre-stretching. Do not forget to tilt the body forward so that the buttocks get the maximum load.
Evenly pump all the muscles due to a constant change of position, develop coordination.
A bunch of lunges forward and backward. First, perform the set number of times with one leg, then change and continue with the other.
Sideways and side lunges
This ligament is great for pumping the inner thigh and gluteal muscles. In order not to get confused, make an approach with one leg, and then change and continue with the other.
Lunges on one leg
Increase the load on the muscles of the hips and buttocks, but require a good sense of balance and mobility of the ankle. To get started, try the exercise by holding the rings or TRX ‑ loops.
Change legs in a jump. Do not jump high, lower yourself carefully so as not to hit the knee on the floor.
Lunges with a swing back
Exercise with additional load on the gluteal muscles. Do not try to raise your leg as high as possible, the more a sharp movement: this can result in injury.
Make the swing controlled, squeeze the buttocks at the extreme point – so you pump the muscles to the fullest. Perform the set number of times with one leg, and then move on to the second.
Body twisting lunges
Such lunges additionally load the muscles of the cortex – especially the oblique muscles of the abdomen and hip flexors. Do not push your hands around the neck, try to twist the body so as to reach the elbow with the knee.
Cross lunges with knee and elbow joints
Another exercise with a good load on the muscles of the core. Touch the elbow with your knee, alternate your legs every other time.
Exercise will load the muscles to the fullest: throughout the entire approach they will be in constant tension. Perform springy movements up and down in a small range.
An isometric exercise that will make your thigh muscles burn and ask for mercy. Lock in position and hold for a certain amount of time. Start with 20 seconds and gradually increase the time.
Exercise with emphasis on the hip flexor muscles. To avoid personal injury, do not try to overcome your range of motion. Do the first few times carefully and smoothly, then do the exercise vigorously, but without sharp jerks.
Lunges with a hand touching the floor
In addition to the muscles, the hips load well on the core and develop mobility. Try to turn around completely so that your breasts look into the wall to the side of you.
Jumping in a low lunge
This exercise will seriously strain your muscles and raise your pulse. Well suited for interval complexes. Try to move on the same level and not straighten up to the end of the approach.
Another option for additional load on the hip flexors. Touch the palm of your foot at the top. If you are missing a stretch, touch the lower leg or knee.
Lunges back with a circle leg
Exercise for the development of mobility of the hip joint. Try to raise your leg higher, but do it carefully so as not to injure your muscles.
Side lunge lunges
Exercise gives a good load on the oblique muscles of the abdomen. Make a tilt to the side, and not forward, try to touch the floor with your hand.
Shoulder split squats
Keep your back in a neutral position, squat and get up smoothly and under control. To start, try the split squats with the bar, and then gradually add weight.
Lunges with dumbbell or weight in one hand
A great exercise to develop coordination, strength of the shoulders and muscles of the core. Suitable for advanced athletes.
Extend the opposite arm to the side. Through the approach, shift the weight to the other hand to evenly pump the body and avoid imbalance.
Lunges with a barbell over your head
Great exercise to test shoulder mobility and its development. Take the bar slightly wider than the jerk and lunge backward. Be careful with weight: to start, try the 15 kg bar, and if you manage to maintain balance, gradually increase the weight.
Lunge with a tape expander
This is a gentle version of the exercise with additional weight. If the weight is always the same when working with the barbell and dumbbells, the elastic band allows you to reduce the load when going down and increase it when lifting.
Place the expander tape over your shoulders and place the other end under the foot in front of your standing leg. Perform split squats while holding the elastic with your hands.
Goblet lunges with a weight
Exercise additionally loads the arms, especially the forearm. Take a weight, turn it upside down and keep it close to your body. Do not lower the projectile to the floor until the end of the approach.
Double-sided lunges with twist with a medball
Such attacks pump not only the legs, but also the muscles of the core. Especially oblique muscles of the abdomen, responsible for body turns. We did not have a medball, so we took a stuffed ball. Medballs are smaller in size and it is more convenient to do exercise with them.
Dumbbell Press Lunges
Exercise additionally loads the shoulder girdle. Lunge forward or backward and each time end with a dumbbell bench press.
Lunges back from the step
This exercise will help to increase the range of motion and properly load the muscles. For starters, try without weight. If you feel confident, pick up dumbbells.
How to train
There are several ways to incorporate lunges into your program. Choose the one that suits you.
Insert lunges in strength training
Alternate lunges with other exercises to develop quadriceps and buttocks. For training with free weights, lunges back or split squats are best suited. Firstly, in such exercises it is easier to maintain balance, and secondly – they are most safe for the knees.
Before you take weight, make sure that you do the exercise with the right technique and do not lose balance during execution. Then try to do with the bar and gradually put on weight until you reach 6-8 heavy reps in the set. Do 3-5 approaches.
Lunge Your Home Workouts
If you practice at home without any equipment, lunges must be part of your program. To get started, try simple options: forward, backward, sideways, crosswise, from elevation. Include one exercise in each workout and do it 10–20 times for each leg in 3-5 sets.
Perform lunges as part of interval training
Lunges provide a good load even without any weighting and with vigorous performance quickly accelerate the pulse and tire the leg muscles.
For interval training, jumping lunges are well suited, options with different swings and body turns. Choose one exercise at a time and incorporate them into your intense complexes to pump your entire body.