If you want toned, smokin' hot legs, there is no better or faster way to get them than doing lunges. A steady diet of lunges performed over a few weeks time will have your legs turning heads. But before you get started, a little coaching on the fine points is in order. Precise execution is critical to avoid knee injury and maximize results.
Muscles Involved in Lunges
Perfectly executed lunges recruit virtually all the major muscles of the lower body. Quadriceps, hamstrings, gluteals, calves, shins and inner and outer thighs all get in on the action, some as prime movers and some as stabilizers. A study conducted at the University of Arkansas comparing lunges to squats concluded that lunges were superior in that they mimicked movement patterns of sports activities and recruited more muscle than squats, making them an ideal exercise for training athletes.
Backward Lunges
Stepping backward into your lunge takes stress off the knees by eliminating forward momentum. Standing erect with the ankles aligned beneath the hips, shoulders pulled back and down, keep your weight on the heel of your right foot as you inhale and step backward with the left, landing on the toes and ball of the foot and lowering the left knee toward the floor. Do this all in one motion, not a step-and-dip. Keep toes pointing forward and do not rotate the hip of the left leg. Inhale and push through the right heel, in one motion extending your right knee and drawing the left leg back to the start position. Alternate left and right. For greater challenge, execute backward lunges from a step or BOSU.
Traveling Lunges
Traveling lunges recruit the hip extensor muscles to a greater degree than stationary lunges because the hip goes through a larger range of motion. Although you will be moving in a forward direction, execute each lunge as an independent entity and protect the knees by avoiding forward momentum. Stand erect with ankles planted beneath the hips. Take a giant step forward with the right foot, landing on the heel, knee aligned directly over the ankle. Do not allow body weight to roll into the forefoot. Push through the heel and extend the right knee as you step all the way through into a giant step with the left foot. Do one to three sets of 10 to 15 repetitions, breathing rhythmically.
Other Considerations
Practice execution with body weight only before adding weight to establish neuropathways and joint stability. Adding weight in the form of dumbbells or a barbell balanced on the shoulders will accelerate results and increase muscle mass. Perform lunges in a slow, controlled fashion. Be sure to allow at least 48 hours recovery between workouts to enable muscle tissue to adapt and joints to rest. Stretching immediately after exercise will help balance muscle tension and may alleviate delayed onset muscle soreness.
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