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Lunges are another one of those exercises that you either learn to love or you always dislike. Like the squat, the lunge is a great exercise for the legs. It is probably often overlooked in most people's leg workouts. Using leg machines is a common method for working out the legs, however, lunges have a lot of benefits as well. Besides strengthening the legs, lunges are also used for aesthetic purposes (nice legs and nice butt!)
Benefits of the lunge exercise
- Works the quadriceps and hamstrings
- Works the glutes
- Develops balance and stability
- Works large muscles, thus burns more calories
- Strengthens the knee
- Develop better posture
- You can do them almost anywhere (no gym equipment)
Variations of lunges
There are several ways in which to perform the lunge depending on how difficult you want the exercise to be.
- Standing lunge (alternate each leg or one leg at a time)
- Lunging on an incline (using a bench)
- Weighted lunge (using dumbbells or barbell)
- Walking lunge (walking with lunging steps)
It's important to have good technique when performing the lunge. You don't want to extend your knee past your toes. It's also important to keep your back straight and to not lean forward as you lunge. I've added a video example from CrossFit below of the lunge using good form as well as bad form. Adding weight is not necessary when you're starting out. It's better to focus on developing form and using your body weight before becoming advanced.
Examples of the lunge:
Yours in Health,
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Lunges are quite effective in targeting the right muscle groups. Sometimes i find them even better than the regular squats. Should a person increase the resistance by more reps or adding some extra weight while doing lunges. Whats more effective?
I find the lunge one of the most difficult to do properly. My balance is completely off and I usually give up. Does anyone have any tips on how to balance and still perform the lunge correctly?
First…great video…and info.
Second…I’m a big guy…5’11″ and 200lbs…and have a real hard time with the balance thingy…but am working on it.
in doing lunges properly,first you must develop a good balance thru getting your core stronger.I’ve built my strength with squatting and deadlifting first then i incorporated the lunges.its good to trim stomach fats first thru sensible eating.
Adam depending on the adaptation you want you can increase the weight or increase the reps larger weight equals larger muscles more reps equals more endurance also try other lunges for example side lunge plyo lunge
Weightloss diva if balance is a problem you should regress your lunge by starting on your knees and then bring one leg into the lunge position the stand up and then back to your knees
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