Lunges: The perfect exercise for strong legs and better stability | ATLETICA

Lunges, also known as lunges, are one of the most effective exercises for training leg muscles, balance and stability. They are versatile, easy to perform and suitable for both beginners and experienced athletes. Lunges can intensify training by challenging both balance and coordination skills.

They can also be easily integrated into any training program, as there are numerous variations - whether with dumbbells, barbells, kettlebells or even on unstable surfaces such as a Bosu ball. In this article, you will learn why lunges should be an essential part of your training, how to do them correctly and which fitness equipment you can use to make your training even more effective.

What are Lunges?

Lunges , also known as lunges, are a popular strength exercise that is used primarily for leg training. In this exercise, you take a wide step forward, lower your back knee towards the floor and then push yourself back up to the starting position.

Lunges are versatile because they can be performed using both your own body weight and additional weights such as dumbbells or barbells. They are great for improving balance, stability and strength in the legs. Plus, they are easy to perform and can be easily incorporated into various workout plans.

Instructions for the correct execution of lunges

1. Starting position:
• Stand upright with your feet about hip-width apart.
• The shoulders are pulled back, the chest is upright, and the gaze is directed straight ahead.
• Keep your hands either on your hips, in front of your chest, or hang at your sides if you are using dumbbells.
2. Step forward:
• Take a big step forward with one leg. Make sure the step is wide enough to make the exercise effective, but not so wide that you lose your balance.
• The upper body remains upright and stable.
3. knee flexion:
• Lower your body in a controlled manner by moving your back knee towards the floor. The front leg should form approximately a 90-degree angle at the knee joint.
• The back knee almost touches the ground, but stays just above it.
• Make sure that the front knee does not extend beyond the tips of the toes to protect the joints.
4. Re-erect:
• Push yourself back up through the heel of your front leg to return to the starting position.
• Bring the back leg forward to place both feet next to each other again.
5. change of sides:
• Repeat the movement with the other leg to perform the exercise evenly on both sides.

Important tips:

• Make sure that your upper body remains upright throughout the movement and does not tip forward.
• Keep your weight mainly on the heel of your front foot to better activate your leg muscles.
• Perform the movement slowly and in a controlled manner to optimally strain the muscles and avoid injuries.

Lunges are a great exercise for developing leg strength, balance and coordination. They can be performed in many variations to target different muscle groups.

And what fitness equipment can you use for this?

Different fitness equipment can be used for lunges to make the exercise more intense, engage muscles differently, or challenge balance and stability. Here are some of the best fitness equipment you can use for lunges:

1. Dumbbells

• Description : Hold a dumbbell in each hand and let your arms hang relaxed at your sides.
• Benefits : Dumbbells increase resistance and intensify the exercise without compromising range of motion. They are particularly good for beginners because they are easy to control.

2. Barbell

• Description : Place a barbell on your upper back (like you would do a squat) and perform lunges.
• Advantages : The barbell allows you to use heavier weights, which intensifies the workout and promotes strength development. It requires good stability and core tension to maintain balance.

3. Kettlebells

• Description : Hold one or two kettlebells in your hands, either at your sides or in front of your chest (goblet position).
• Advantages : Kettlebells offer a slightly different grip than dumbbells and often require more stability. The goblet position also requires core stability.

4. Smith machine

• Description : Perform lunges on the Smith machine , where the barbell runs on a guided rail.
• Benefits : The guided movement provides additional stability and safety. This is ideal if you are training with heavy weights and want to fully concentrate on the leg muscles without having to worry about balance.

5. Balance pad or Bosu ball

• Description : Place your front foot on a balance pad or Bosu ball .
• Advantages : The unstable surface also trains stability and balance. The core muscles and the small stabilizing muscles in the legs are particularly stressed.

6. Resistance Bands

• Description : Use resistance bands around your thighs or hold a band in your hands while doing lunges.
• Advantages : The bands offer additional resistance while encouraging stability. They are ideal for training the leg muscles and gluteal muscles.

7. Weight vest

• Description : Wear a weight vest while doing lunges.
• Advantages : A weight vest increases body weight evenly and makes the exercise more intense without compromising hand freedom.

8. Slide Pads/Gliding Discs

• Description : Place one foot on a sliding plate or slide pad and let it slide backwards as you lunge.
• Benefits : Gliding lunges increase stability requirements and provide an even load while requiring muscles to work at a slower, more controlled pace.

Using fitness equipment such as dumbbells, barbells, kettlebells, or even balance tools and resistance bands can make your lunges more challenging and effective.

Each of these devices offers a different type of resistance and challenges different muscle groups and skills, such as balance and stability. And of course you can find everything you need for your optimal workout in our Atletica online shop . Don't wait any longer and take your training to the next level today. Are you ready?