Anyone who has trained with me will know I love lunges! In my opinion, they are one of the best lower body exercises along with squats. Lunges are great for strengthening and sculpting your lower body. They are also a great functional training exercise as they strengthen the muscles used when walking up and down stairs, walking, sitting and standing etc.
This no-equipment required exercise can be performed in a number of different ways, including moving forward, backwards or laterally. And, while stepping in one direction or the other might not seem to make that much of a difference, there’s more than meets the eye. Try a few of these various lunges and watch how your strength, balance and coordination will improve! The Forward Lunge This basic movement is a mainstay in most workouts. It targets the gluteus muscles, quadriceps, hamstrings, abductors, adductors, calves as well as the core. In addition to being highly effective the forward lunge is also quite functional, as this movement closely mimics our walking pattern. Because our brains are accustomed to putting one foot in front of the other, the forward lunge helps to reinforce the gait pattern in a way that challenges balance and the muscles of the lower extremities. This is an excellent exercise for runners and people looking to shape and strengthen the lower body. There are modifications which can be made to increase the challenge as well. The forward foot can be placed on a step, bosu ball, or other object to increase the stretch and range of motion on the forward leg. You may also place the back leg on a bench or other raised object to make the exercise more challenging and increase the stress on the forward leg while stretching the back leg. You can do various lunges using apparatus such as TRX as well. And of course, there is always the walking lunge! For the advanced and brave exercise enthusiast, you can even try walking lunges on a treadmill at a SLOW pace (I strongly recommend having a Certified Personal Trainer demonstrate and supervise this however!) The forward lunge is one of the most functional lunges. For an increased resistance you may try holding dumbbells or kettlebells. This added challenge, however, can have implications for the knee joint. , This version of the lung can be thought of as an acceleration lunge, because the body is moving forward and then backward. Because the bodyweight is thrust forward, there is pressure passed through the knee joints. The increase in challenge can make this lunge a problem for people with any knee issues, because a higher amount of force and/or more range of motion is required to perform it properly. The Reverse Lunge This lunge offers the body an opportunity to move in a direction that most of us rarely go. While stepping backwards can offer a new challenge because it is not a normal repetitive movement most of us use. This version of the lunge is easier on the knees. This is because the center of gravity remains between the two feet. For the forward lunge, the center of gravity moves forward of the body during the forward stepping motion, so the reverse lunge may be an option for people who have problems with balance or knee issues. Part of the ease in performing this movement compared to the forward lunge is that the body is moving up and down rather than having bodyweight thrust forward. This makes it more of a deceleration lunge because you are moving up and down as one leg steps backward out of the way. This allows most of the your bodyweight to be placed through the hips which is a larger, stronger joint rather than the knees. Side Lunge. This version of the lunge is effective for targeting the abductor/adductor muscles as well as the other muscles used for the forward lunge. While standing straight, you simply step out to your side then lunge in a split squat type of movement (see diagram at top of blog). You then descend as you would a forward lunge, then return to the starting position. You can also perform this movement by turning your foot so it's facing the direction you step out so the knee is tracking in the direction you're lunging. This will minimize lateral pressure on the knees.This lunge is also great for incorporating core as balance is required to stabilize the body throughout the movement. The lunge should be a staple in your lower body workout because of its emphasis on hip mobility and the translation to movement patterns in everyday life. In addition to providing great strengthening benefits for the muscles of the lower body, both the forward, reverse and lateral lunges require a significant amount of core control and activation. All three lunges, when performed correctly, require one hip to flex and the other to extend, while also controlling the pelvis through proper core activation. There are, as many of you have experienced during a training session with me, versions and adaptations to the various lunges as well. Adding explosive movements such as a hop with each lunge, or pushing up on the forward leg so it comes off the floor will add a more explosive muscle contraction as well as a cardiovascular element. *As always, consult your physician before you begin this or any other exercise routine. Consult a CERTIFIED PERSONAL TRAINER for proper instruction and demonstration of this and/or other exercises.
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Josh McCabeAs a Personal Trainer, I am here to help you live the healthiest life style possible! This includes eating habits, workouts and just living well! Ask questions, share ideas and cheer one another on! Categories |
Photo used under Creative Commons from Mr. Vincent Freeman