As a specific weight training exercise, the lunge strengthens the buttocks and inner thighs, along with the three hamstring muscles. Performing a short lunge enhances the inner thigh muscles, while longer lunges target the glutes, or butt muscles. Individuals begin lunge exercises with or without weights by standing with feet at shoulder-width apart, continuing with a forceful step forward, landing heel first rather than on the whole foot. Knees are bent at a 90-degree angle, with the angle placed above the toes. This movement is completed when the rear knee is close to the ground.
Clock Lunge
Combining a glute-enhancing side lunge with an inner thigh-strengthening forward lunge, the clock lunge can be performed using ankle weights, holding dumbbells or using neither device. To begin, stand with feet together and hands on your hips. Next, place your right foot forward, about two feet in front of your other foot, while bending your right knee 90 degrees. At this point, the left knee should bend toward the floor. Make sure your back is straight during this lunge. Now put your feet back together and place your right foot out to the side. Bend the right knee, straighten the left leg and shift body weight to the right. You should be leaning forward slightly at this point.
Walking Lunges
This lunge exercises your buttocks and inner thighs at the same time. While grasping dumbbells against your sides, step forward with your right foot then lower yourself by bending both your knees. Your left thigh should be parallel with the floor while the left knee is about one inch above the ground. Now, stand up and lunge forward, using your left leg. The walking lunge is continued by alternating legs until each leg has completed 12 reps. Try lunging further using your front leg to target the buttock and hamstring muscles.
Push Back Lunges
Begin by standing on floor that is not slick and contracting your core muscles. Hold weights against your side, near the middle of your torso, as this represents the center of gravity. Begin by lunging forward, sliding your foot along the floor until you land on your heel, then your toes. Now, lower your body, moving it forward slightly until your front heel touches the ground. By this time, the back knee is 1 inch from the floor. After pausing for a second, suddenly and forcefully push yourself up until you are in your beginning position. Perform another push back lunge by alternating legs. Do not let dumbbells swing during this lunge, nor should you allow your upper body to lean backward or forward.
Caution
A variety of lunges exist which work the same muscles, including stationary lunges, side and rear lunges. Some trainers prefer certain lunges to others, so it really does not matter which one is performed. However, learning the proper method for performing lunges is important in order to reduce risk of straining or tearing muscles, as this exercise involves extreme stretching and sometimes adding resistance to the stretch. If you are new to lunge exercises, it is best to begin without using weights until the lunge is perfected.
References
- Ask The Trainer.com; Why Is The Lunge Exercise Such A Great Exercise?; Mike Behnken, MS, CSCS
- Women's Health; Clock Lunge
- "Strength Training Anatomy"; Frederic Delavier; September 2001
- ExRx.net: Lunge
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
Member Comments