A lunge is typically one of the first exercises you’ll learn in a gym. Lunges generally target the muscles of the lower body, However, if done correctly, they should also work your core and, through appropriate posture, help strengthen your back and shoulders. Learning how to do lunges effectively is vital whether you’re trying to grow muscle or simply increase mobility.
Lunges are an excellent exercise for strengthening, sculpting and growing a variety of muscle groups, including the thighs, buttocks, and hamstrings. The glutes are emphasized in a lengthy lunge, whereas the quadriceps are targeted in a short lunge. The lunge is a basic movement that is relatively easy for beginners to perform.
A lunge can be done solely with your body weight. However, coaches can increase the difficulty of the exercises by using dumbbells or kettlebells in each hand, or by holding a barbell above the neck and shoulders. The dumbbell lunge may be difficult to perform due to a lack of grip strength. Plyometric lunges are a version that involves jumping explosively between lunge positions.
Certain lunges may be more comfortable for your body depending on your hip mobility and any pre-existing knee injury. The good thing is that there are so many lunge variations to choose from that you’ll have no trouble finding one that works for you.
The quads, glutes, and hamstrings are all worked out in the basic lunge. To complete a forward lunge properly, follow these steps:
Basic Lunge
From a standing position, step your right foot forward until your leg achieves a 90-degree angle. The back knee should be parallel to the ground, and the front knee should not extend beyond your toes. Exhale as you push through both feet and squeeze your glutes to return to your starting posture. Repeat, and switch legs until you’ve completed 15 to 20 reps on each leg.
You can stimulate different muscles by performing lunge variations:
Reverse Lunges
The reverse lunge is a compound exercise that works multiple joints and muscle groups at once, resulting in increased calorie burn, and the sculpting of a rounded boot and attractive legs. Additionally, training each leg separately strengthens your stabilizing muscles and improves your balance and coordination.
Walking Lunge
Walking lunges engage the leg, glutes, hips as well as core muscles. Adding weights or can make it more difficult.
Lateral Lunge
Balance, firmness, and strength are all improved with lateral lunges. They target your inner and outer thighs and help with cellulite reduction.
Curtsy Lunge
This lunge variation is your best bet if you want to sculpt a curvy buttock or strengthen your thighs. On top of toning, Curtsy lunge can improve your posture and stabilize your lower body.
Torso Twist
In addition to exercising your glutes and quads, a lunge with a torso twist works your abdominals as well.