Lunge exercises work the front and back of the leg at the same time. Partial lunges use a shorter stance than regular lunges and work the quadriceps and hamstrings. Regular lunges also work the glutes, or butt muscles. Choose partial lunges if you do not want your glutes to get larger. Partial lunges are easier on the body than full lunges. Consult a physician before starting a new exercise routine.
Description
Begin a partial leg lunge by standing normally with your feet hip-width apart. Step about 2 feet forward with one foot. Keep your back leg straight while bending the knee of the front leg. Do not allow your knee to bend past your ankle. Keep your core muscles engaged so that your torso stays upright. Straighten back up again and switch sides. Full leg lunges take a 3-foot stance instead of a 2-foot stance.
Benefits
Partial leg lunges strengthen the front and back of the leg, as well as the hip and knee muscles. Because partial lunges use a shallower stance, they are gentler and easier. Patients with knee injuries and osteoarthritis do partial leg lunges to regain normal strength and balance. If you have a leg injury, ask your doctor before doing partial leg lunges.
Weight Training
Incorporate partial leg lunges into weight training routines. You can use heavier weights with partial lunges than with full lunges. Hold the weights in your hands and keep your arms at your sides. Do two to three sets of 12 repetitions for each leg. Shorten your stance if you feel your glutes working.
Walking and Yoga
Incorporate partial leg lunges when you go for a walk. Pause every quarter mile to do 10 partial lunges on each side. Reduce strain on your legs by using a partial lunge stance in some yoga poses. Practice partial lunges during warrior one, reverse warrior, side angle pose and crescent lunge.
