What is the right way to do lunges?

What is the right way to do lunges?

Learn the technique of one of the best exercises for the glutes and the back of the thigh.

Some people, when they hear the word “lunges”, feel an anxious desire to run away from the workout. And someone, quite the opposite, feels the anticipation of pleasant fatigue.

It is not easy to master the correct technique in one session, as there are many variations of this exercise. Lunges are incredibly effective for pumping legs, so be sure to include them in your training plan.

fitness trainer

Tells how to do lunges correctly and what they are useful for.

The exercise is used by soccer players, track and field athletes, boxers and skiers for a reason: a huge array of muscles is included in the work, and there is an opportunity to increase the level of difficulty from a beginner to a professional athlete without additional weights.

Even if your program will consist exclusively of lunges, you will be able to powerfully pump the glutes, front and back of the thigh, but for this, as always, you need to know the correct technique.

Benefits of lunges

During the performance of this exercise, several muscle groups are involved at once.

• The lower body develops quickly.
• The press and back receive a static load.
• Qualitatively adds muscle mass.
• No equipment is needed.
• You can safely train with large weights without a safety guard.
• Stretching improves.
• This exercise is used in rehabilitation.
• Dozens of variants of execution of different levels of complexity.

Short-step lunges – on the front surface of the thigh, lunges with a long step – on the buttocks and the back of the thigh, and so on. It remains only to choose what exactly you want to pump.

Technique

Proper technique is the key to a successful workout, no injuries and good muscle pumping.

• The back is in an upright position with a slight bend in the lower back. The shoulder blades are together, the chest is stretched forward.
• The front and back legs are at a 90 degree angle at the knees.
• The knee does not extend much beyond the toe. This way we take the extra load off the joint.
• The distance between the knee of the back leg and the floor is 5-10 cm.
• The back leg is used only for balance.

What kind of lunges are there

As we said above, there are many variants of performing this exercise. Choose the right one!

1. Lunges on the spot.
2. Lunges with a step forward.
3. Lunges with a step back.
4. Walking lunges.
5. Bulgarian lunges.

What to pay attention to

There are a few subtleties that should not be overlooked during training.

• Do not slouch your back.
• Increase the load gradually. Do lunges without equipment, then use dumbbells or a barbell.
• Lift with the help of the front leg, not by pushing with the back leg.
• The feet are tightly pressed to the floor.
• Full amplitude of movement.
• Correct tempo: go down for 2-3 seconds, go up for 1 second.

As Italian physiologist and physician Angelo Mosso said, exercise can replace many drugs, but no drug in the world can replace exercise. Exercise more often!