How to do lunges correctly: How to strengthen your legs and buttocks | ATLETICA

The lunge, also known as a lunge, is one of the best exercises to specifically strengthen your leg and glute muscles while improving your balance and stability. Whether with your own body weight or by using weights, lunges are a versatile exercise that can be included in any training plan. In this article, you will learn why this exercise is so effective, how to do it correctly and which fitness equipment you can use to intensify your training.

What is the lunge?

Lunges , also known as lunges , are a basic strength exercise that primarily strengthens the leg and glute muscles. In this exercise, you take a big step forward, lower your back knee toward the ground, and then push yourself back to the starting position. The front foot remains firmly on the ground while the back knee almost touches the ground.

Lunges are an extremely effective exercise for building strength, stability and balance. They are easily adaptable to different fitness levels and can be performed using your own body weight or weights such as dumbbells or barbells. They are an excellent choice for targeting the legs and toning the glutes.

Instructions for the correct execution of lunges

1. Starting position:

• Stand upright with your feet about hip-width apart.
• You can either place your hands on your hips or, if you are using weights, hold dumbbells at your sides.
• Make sure your upper body is straight and your gaze remains directed forward.

2. Step forward:

• Take a big step forward with one leg.
• Your weight should be evenly distributed between both legs. The front foot remains flat on the ground.

3. knee flexion:

• Bend your front knee as you lower your back leg so that your back knee almost touches the floor (but not quite).
• The front leg should form a 90-degree angle with the knee staying directly over the ankle and not extending beyond the toes.
• Keep your upper body upright and your weight on the heel of your front foot.

4. Return to the starting position:

• Push yourself off forcefully with the heel of your front foot to return to the starting position.
• Make sure that your upper body remains stable and that you do not tip forward or to the side.

5. Changing sides:

• Repeat the step with the other leg to train both sides evenly.

Important tips for lunges:

• Knee position : Make sure your front knee does not extend beyond your toes to minimize stress on your joints.
• Upper body stable : Keep your upper body straight and avoid leaning forward.
• Breathing : Inhale as you lunge and exhale as you push yourself back to the starting position.
• Depth of movement : Go deep enough so that your back knee almost touches the floor to optimally engage your muscles.

Common mistakes:

• Tilting the upper body : Make sure that the upper body remains stable and upright throughout the movement.
• Too small a step : A step that is too small can cause the knee to go beyond the toes, which puts unnecessary strain on the knee joint.
• Uncontrolled movement : Avoid performing the movement too quickly. Slow and controlled movements are more effective and safer.

Variations of lunges:

• Forward Lunges : The standard version where you step forward with one leg.
• Reverse Lunges : Instead of stepping forward, step backward with one leg, which can reduce the strain on your knees.
• Walking Lunges : A dynamic variation where you alternate between lunging and moving forward with each step.

Lunges are a versatile exercise that builds strength, stability and balance in the legs and glutes.

What sports equipment can I use for this?

You can use different exercise equipment for lunges to make the exercise more intense and varied. Here are some of the best fitness equipment you can use for this:

1. Dumbbells

• Description : Hold a dumbbell in each hand with your arms hanging at your sides.
• Benefits : Dumbbells provide added resistance that places greater strain on the leg and glute muscles while challenging balance.

2. Barbell

• Description : Place a barbell on your shoulders, as you would for a squat. The barbell should rest stable and evenly on your upper back.
• Advantages : Barbells allow you to use heavier weights, which gives your legs a more intense workout. However, this variation requires good core stability.

3. Kettlebells

• Description : Hold one or two kettlebells in your hands. You can hold them at your sides or in the so-called goblet position (in front of your chest).
• Advantages : Kettlebells offer more flexibility in the grip position and also challenge the stability of the core muscles.

4. Resistance Bands

• Description : Attach aresistance band around your thighs or use a long band draped over your shoulders to create additional resistance.
• Benefits : Resistance bands are a great way to increase the intensity of lunges without the need for extra weights. They promote stability and work the small stabilizing muscles.

5. Weight vest

• Description : Wear a weight vest to increase body weight evenly.
• Benefits : A weighted vest increases resistance without having to use your hands, providing more intense muscle activity while maintaining freedom of movement.

6. Slide Pads/Gliding Discs

• Description : Place one foot on a slide pad or sliding plate as you perform a lunge, allowing your back foot to slide backward in a controlled manner.
• Benefits : Sliding lunges challenge stability and balance by making the muscles work more slowly and in a more controlled manner. They are particularly suitable for joint-friendly training.

7. Bosu ball or balance pad

• Description : Place your front foot on a Bosu ball or balance pad as you lunge.
• Advantages : The unstable surface places greater demands on balance, which requires additional muscles, especially core stabilization.

8th Smith machine

• Description : Perform lunges on a Smith machine with the barbell on a fixed rail.
• Benefits : The Smith machine provides additional stability and safety, allowing you to fully concentrate on the movement and weight without losing your balance.

Summary of options:

• Dumbbells and barbells : Provide additional resistance and promote strength development.
• Kettlebells : Increase the intensity and also require stability.
• Resistance bands : Increase resistance and promote balance.
• Weighted vest : Allows greater freedom of movement while increasing resistance.
• Sliding plates and Bosu balls : Promote balance and coordination on unstable surfaces.
• Smith Machine : Provides safety and stability for heavier weights.

With these devices you can make lunges more intense and varied and train your leg and glute muscles effectively. And of course you can find all the sports equipment that can support you in your workout in the Atletica online shop . What are you waiting for?