There are several reasons to incorporate lunges into your workouts. It’s an exercise:
- Loads the gluteal muscles and the front surface of the thigh better than squats and deadlifts.
- Strengthens pelvic and trunk stabilizer muscles, pumps the sense of balance.
- It is safe for your knees if you follow the correct technique and can be used during rehabilitation after injuries and surgeries.
- It has many variations, allows you to shift the emphasis on different muscle groups and simultaneously work the upper body and trunk muscles.
Table of contents:
How to do lunges correctly
We will show you a few important technical points that will help you get only benefit from lunges.
1. Bend your body with a straight back.
This position relieves stress on the lower back, protects the knees from shear forces, and increases tension on the hips and buttocks. To check the correct position, try a squat test.
Lunge and then, without changing the position of your body and hips, put the leg behind you so that you have a squat. If you feel comfortable, your stance was correct. If you were unable to keep your balance, the body tilt in the lunge was insufficient.
2. Do not sway from side to side.
Imagine that your shoulders and hips are inside a rectangle. During the lunge, it should remain as straight as in the starting position.
If your hips or shoulders fall to one side and you can’t stop it, it means you lack the strength, flexibility or balance to do the exercise correctly. So, try doing it with support first. For example, by grasping the rings with your hands.
3. Don’t slouch or round your lower back.
Keep your neck in line with your back and look forward, not up.
4. Tense your abs.
Tensing your abs will help you get into the right position and protect your body from unnecessary twists and turns.
5. Don’t squeeze your glutes.
By additionally tensing your glutes, you are preventing your hips from pulling back and into the correct position. Moreover, you do not allow the muscles to stretch properly at the lower point, which reduces the effect of the exercise.
6. Do not take the heel of your supporting foot off the floor.
This is an important rule that will help you protect your knees.
It is best to perform lunges in stiff shoes, as it will be easier to transfer the weight of the body on the full foot, not just on the front part of the foot.
7. Don’t let your knee twist inward.
It should look straight ahead.
8. Do not spread your legs wide apart.
If you are doing forward and backward lunges, make sure that the leg in front is almost in line with the one behind you. Do not spread your legs wide apart: this spoils the form of the exercise and can cause inflammation and pain in the hips.
9. Do the exercise in full range, but only as long as you manage to maintain proper technique.
Incomplete lunges reduce the load on the muscles and do not allow you to develop mobility in the joints.
If you are doing lateral lunges, squat as long as you can maintain a neutral lumbar position.
If you lunge forward, backward, or across, until there is about 2 to 4 inches between the floor and the knee behind you.
How to vary your lunges
We’ll show you all kinds of variations of the exercise, both without any equipment and with weights.
Back lunges
These lunges are considered the safest for the knees because of the reduced shear force. At the same time, they pump the hips and glutes just as effectively as the forward step variant.
Split squats
Like backward lunges, they have a gentle effect on the knee joint.
Lunges in the walk-through
These lunges will help you better load your core muscles, improve your sense of balance and burn more calories, but they lose out to standing exercises in terms of muscle pumping.
Take your time, try to follow the right technique and don’t spread your legs wide. To accustom yourself to moving correctly, find a wide lane and move along it.
Lunges sideways
The middle gluteal muscles and the adductors – the muscles on the inner surface of the thigh – are well pumped. While doing the exercise, make sure your back stays straight. Fold your arms in front of you or put them at your waist.
Lunges crosswise
These lunges engage the gluteal muscles a little more by pre-stretching them. Don’t forget to tilt your body forward so that the glutes get the maximum load.
Hours
Evenly pump all the muscles due to the constant change of positions, develop coordination.
Pendulum
Bunch of forward and backward lunges. First perform the specified number of times with one leg, then switch and continue with the other leg.
Lunges sideways and crosswise
This bond is great for pumping the inner thigh and gluteal muscles. To avoid confusion, do an approach with one leg, then switch and continue with the other.
Lunges on one leg
Increases the load on the muscles of the hips and buttocks, but requires a good sense of balance and ankle mobility. To start, try doing the exercise while holding rings or TRX loops.
Jumping lunges
Change legs as you jump. Don’t jump high, but be careful not to hit your knee on the floor.
Lunges with backward strokes
Exercise with additional load on the gluteal muscles. Do not try to lift your leg as high as possible, especially with a sharp movement: it may result in injury.
Make the swing controllable, squeeze your glutes at the extremity – that way you will pump the muscles to their fullest. Perform a given number of times with one leg, and then move on to the second leg.
Lunges with body twist
Such lunges additionally load the cortex muscles – especially the oblique abdominal muscles and hip flexors. Don’t put pressure on your neck, aim to twist your body so as to reach your elbow with your knee.
Cross lunges with the connection of the knee and elbow
Another exercise with a good load on the bark muscles. Touch your elbow with your knee, alternating legs every other time.
Pulse
The exercise will load the muscles to the fullest: they will be in constant tension throughout the entire approach. Perform springy movements up and down in a small range of motion.
Static lunges
An isometric exercise that will make your thigh muscles burn and beg for mercy. Fix the position at the lowest point and hold it for a certain amount of time. Start with 20 seconds and gradually increase the time.
Lunges with knee extension
Exercise with emphasis on the hip flexor muscles. To avoid injury, do not try to overcome your range of motion. Do the first few times gently and smoothly, then do the exercise vigorously, but without sudden jerks.
Lunges with your hand touching the floor
In addition to the muscles of the hips, it is good for loading the cortex and developing mobility. Try to turn around completely so that your chest faces the wall at your side.
Jumping in a low lunge
This exercise will seriously load your muscles and raise your heart rate. It is good for interval sets. Try to move at the same level and do not straighten up until the end of the approach.
Lunges with forward strokes
Another option for extra stress on the hip flexors. Touch the palm of your foot at the top point. If you lack stretch, touch your shin or knee.
Lunges backward with the leg circles
Exercise to develop mobility of the hip joint. Try to lift your leg higher, but do it carefully so as not to injure the muscles.
Lunges with a sideways tilt
This exercise puts a good strain on the oblique abdominal muscles. Bend sideways, not forward, and try to touch the floor with your hand.
Split squat with a barbell on your shoulders
Maintain a neutral back position, squat and stand up smoothly and under control. Try split squats with a barbell to begin with, then gradually add weight.
Lunges with dumbbells or kettlebells in one hand
A great exercise for developing coordination, shoulder strength, and core muscles. Suitable for advanced athletes.
Extend the opposite arm out to the side. Shift the weight to the other arm after each approach to pump the body evenly and avoid imbalance.
Lunges with barbell over head
A great exercise to test shoulder mobility and its development. Grab the bar a little wider than the jerk grip and perform backward lunges. Be careful with the weight: try a 33-pound bar to start with, and if you manage to keep your balance, gradually increase the weight.
Lunges with an expansion band
This is a gentle variant of the exercise with additional weight. If the weight is always the same with barbells and dumbbells, the resistance band allows you to reduce the load when going down and increase it when lifting.
Slide the expansion band over your shoulders and place the other end under the foot of your front leg. Perform split squats while holding the resistance band with your hands.
Goblet lunges with weights
This exercise will put extra strain on your arms, especially your forearms. Take the kettlebell, turn it upside down and hold it close to your body. Do not lower the apparatus to the floor until the end of the approach.
Lunges with a twisting medball in two directions
Such lunges pump not only the legs, but also the cortex muscles. Especially the oblique abdominal muscles, which are responsible for body rotation. We didn’t have a medball, so we used a stuffed ball. Medballs are smaller and more comfortable to do the exercise with.
Lunges with dumbbell presses
The exercise additionally loads the shoulder girdle. Do forward or backward lunges and finish each time with a standing dumbbell press.
Back lunges from the step
This exercise will help you increase your range of motion and give your muscles a good workout. Try it without weight to begin with. If you feel confident, take dumbbells in your hands.
How to train
There are several ways to incorporate lunges into your program. Choose the one that works for you.
Incorporate lunges into your strength training
Alternate lunges with other exercises to develop your quads and glutes. Back lunges or split squats are best for a free-weight workout. First, these exercises are easier to maintain balance, and second, they are the safest for the knees.
Before taking the weight, make sure that you do the exercise with correct technique and that you do not lose your balance during the performance. Then try to perform with a bar and gradually put the weight on until you get to 6-8 heavy reps in an approach. Do 3 to 5 sets.
Complement your home training with lunges
If you’re working out at home without any equipment, lunges should definitely be part of your program. Try simple variations to start with: forward, backward, sideways, crosswise, and elevated. Include one exercise in each workout and perform 10-20 times for each leg in 3-5 sets.
Perform lunges as part of your interval training
Lunges provide good exertion even without any weights and, when performed vigorously, quickly accelerate the heart rate and fatigue the leg muscles.
For interval training, jumping lunges, variations with different body swings and rotations are well suited. Choose one exercise at a time and include them in your intensive full-body workout routines.
FREQUENTLY ASKED QUESTIONS
Are lunges or squats better?
Lunges and squats both offer unique benefits, and which one is “better” depends on your fitness goals and individual preferences. Lunges primarily target the quadriceps, hamstrings, and glutes, while squats work on similar muscle groups. Lunges may provide better balance and stability benefits, while squats are known for their overall lower body strength-building effects. It’s often recommended to incorporate both exercises into your workout routine for a well-rounded lower body workout.
What are the benefits of doing lunges?
Lunges offer several benefits, including improved leg strength, increased hip flexibility, enhanced balance and stability, and the potential to target various muscle groups in the lower body. Lunges can also be beneficial for athletes and individuals looking to enhance their sports performance.
Why are lunges the hardest?
Lunges can be challenging because they require proper balance, stability, and coordination, especially when performed correctly. Lunges engage multiple muscle groups and place a significant load on the lower body, making them demanding exercises that can lead to muscle fatigue and soreness.
Do lunges burn fat or build muscle?
Lunges can contribute to both fat loss and muscle building, depending on how they are incorporated into your fitness routine. They can help burn calories and promote fat loss when included in a well-rounded workout plan. Additionally, lunges can build muscle strength and definition in the legs and glutes.
Do lunges tone your legs?
Yes, lunges are effective for toning and strengthening the muscles in your legs, including the quadriceps, hamstrings, and glutes. Regularly incorporating lunges into your workout routine can help you achieve more defined and toned leg muscles.
What happens if I do lunges every day?
Doing lunges every day can lead to overuse injuries and muscle fatigue. It’s generally recommended to allow your muscles to rest and recover between workouts. Instead of daily lunges, consider incorporating them into your workout routine a few times a week, allowing adequate time for recovery.
I absolutely love lunges! They are a fantastic exercise that targets multiple muscle groups, including the glutes, quadriceps, hamstrings, and calves. Lunges are perfect for sculpting your lower body, improving balance, and enhancing overall lower body strength. They also engage your core muscles, making it a great full-body workout. I highly recommend incorporating lunges into your fitness routine. Trust me, you’ll feel the burn in all the right places and see amazing results. Keep lunging and keep progressing towards your fitness goals!
These lunges have been a game-changer for my fitness journey! I’ve always wondered how to target those hard-to-reach leg muscles, and lunges are the answer. They’ve not only sculpted my thighs and glutes but also improved my balance and stability. Plus, the variety of lunges keeps things interesting. Thank you for the informative article, I now understand what lunges work and why they’re a must in any workout routine!💪🏋️♀️
I can’t thank you enough for the clear and concise explanation of what lunges work. Your article not only educated me on the muscle groups targeted but also inspired me to incorporate lunges into my fitness routine. It’s great to have access to such valuable information.