Lunges are an effective lower body exercise that targets your quadriceps on the front of your thigh, your hamstrings on the rear of your thigh and your glutes or butt muscles. Lunges also develop hip mobility and balance. Unlike squats and leg presses, lunges work one leg at a time that promotes equal development of both legs. Lunges are a very versatile exercise of which there are a number of variations.
Forward Lunge
The forward lunge can also be thought of as a regular lunge and is the basic exercise from which all other lunge variations originate. To perform this exercise, stand with your feet together and your hands by your sides. Take a large step forward and bend your legs. Lower your rear knee to within an inch of the ground while keeping your front shin vertical. Push off your front leg and spring back into the starting position. Keep your torso upright throughout. The forward lunge can be made more demanding by holding dumbbells in your hands or a barbell across your shoulders.
Reverse Lunge off a Step
The reverse lunge off a step increases the range of movement at your hip which in turn places an increased load on your glutes or butt muscles. Stand on a 4- to 6-inch step with your feet together and your hands by your sides. Take a large step backward and then bend your legs. With your torso upright or very slightly leaning forward, lower your rear knee to within an inch of the floor. Drive off your back foot and return to the starting position. Alternate legs for the duration of your set. Make this exercise more demanding by using weights.
Walking Lunges
Walking lunges are a popular butt exercise that can be performed as a bodyweight exercise or with weights. In a clear space, stand with your feet together and your hands by your sides. Take a large step forward and bend your legs. Lower your rear knee to within an inch of the ground. Drive off your back leg and step forwards and into another lunge. Continue lunging forward until you have covered the desired distance or performed the prescribed number of repetitions.
Lateral Lunges
Most lunges are performed in the saggital plane i.e. forward or backward. Lateral lunges are performed in the frontal plane, sideways. Frontal plane movements work the inside and outside of your thighs and are an important part of many sports. Stand with your feet together and your hands by your sides. Take a large step out to your right side. Keep your left leg straight and bend your right knee. Lunge as deeply as you can while ensuring that your feet stay flat on the floor and your right shin remains vertical. Push off your right leg and step back into the starting position. Continue alternating sides for the duration of your set.
Reaching Lunges
The reaching lunge increases the demand placed on your glutes and hamstrings. This lunge variation is excellent for racket-sports players as it simulates playing a shot that is just out of reach. Stand with your feet together and your hands extended overhead. Take a large step forwards and bend both knees. Simultaneously reach forward and down to touch the floor on either side of your leading foot. Try to lean from your hips and not by rounding your lower back. Push off your front leg and return to the starting position. Perform a second repetition leading with your opposite leg. Alternate legs rep by rep.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Never Gymless : An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "The Ultimate Body Book: 4 Weeks to Your Best Abs, Butt, Thighs, and More!"; Linda Shelton and Angela Hynes; 2006
