Lunges are a popular and effective exercise that can be done just about anywhere. Performed as part of a leg workout, in a circuit class or, by advanced people as part of a warm up, lunges are a compound exercise that affects many of your muscles and joints. There are a variety of lunges that you can choose from to suit your individual fitness goals and your current abilities.
Lunging Benefits
Most exercisers will benefit from performing lunges as part of their regular workouts. Lunges will tone, firm and strengthen your entire lower body, especially the thighs and butt. Lunging is also a primary movement pattern in many sports, as it closely resembles the action of walking, running and sprinting. Lunges can also develop good balance, coordination and flexibility.
Performing a Lunge
To perform a basic lunge, stand with your feet together and your hands by your sides. Take a large step forward with your left leg. Bend your legs and lower your right knee until it almost touches the floor and your left leg is bent to 90 degrees. Keep your body upright and look forward. Push down and forward with your left leg to push yourself back up into the starting position. Repeat the exercise leading with your right leg and continue alternating legs for the duration of your set.
Muscles Used In the Lunge
Lunges use all of your major lower body muscles: your quadriceps on the front of your thigh, your hamstrings to the rear of your thigh, your gluteus maximus, better known as your butt, and your inner and outer thighs—your adductors and abductors, respectively. If you hold a weight across your shoulders or overhead, you will also challenge your core muscles.
Lunge Variations
Lunges can be performed in a variety of ways to change the effect of the exercise. Lunges with a weight across your shoulders or in your hands will increase the demand on your lower body muscles, whereas lunging onto a raised platform will increase the range of movement at your hips and improve flexibility. Holding a single weight either above your head or by your side will challenge your balance and core strength. Jumping lunges, which require that you change legs in mid-air, will develop leg power.
Lunge Considerations
Some exercisers may find lunges too challenging to perform safely. Because lunges require balance and an ability to lift and lower your bodyweight, beginners may find them to be too advanced. You can make lunges easier by performing them next to a wall so you can use your arms for balance and assistance.
References
- "Stronger Legs and Lower Body"; Keli Roberts and Linda Shelton; 2002
- "High-Performance Sports Conditioning"; Bill Foran; 2001
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
Member Comments