What are Lunges?
Lunges are a standard strength training exercise, which are known to help with sculpting, strengthening, and toning your muscles.
Not to mention, there are many different types of lunges, and they’re effective as a body weight resistance exercise as well as an added weight exercise.
(Check out our Introduction to Strength Training blog here!)
They primarily work to strengthen your hamstrings, glutes, and quad muscles. However, keeping your core tight during the exercise can work on your abdomen too. What’s more, if you’re holding weights, they can be considered a compound exercise as you’ll be working on multiple muscle groups at once.
How to Do a Standard Lunge
Try a standard bodyweight lunge:
- Start with your feet together, your shoulders back and your back straight.
- Remember to keep your core tightened throughout the exercise.
- Take a big step forward with your right leg.
- In this stance, slowly lower your body until your right thigh is parallel to the floor and your knee is at a 90 degree angle.
- Stand up straight, step back with your right leg, and repeat with your left.
- If it helps, you can keep your hands on your hips, hold them out in front of you for balance, or whatever feels best.
What are the benefits of this particular movement?
There are so many benefits that your leg day isn’t complete without them!
First up: lunges work on your balance and improve your stability, which is something that will come in handy in everyday life.
With a lunge you exercise one leg at a time. As your body is unbalanced during the exercise, your core, back, and leg muscles are having to work harder to keep you upright. This develops your muscles’ balance and coordination.
The next benefit is weight loss. The movement is focused on the larger muscles in your legs. The more resistance exercise you do with these muscle groups, the more they strengthen. This is especially why lunges with weights are a challenging but very rewarding resistance exercise.
The more you use your legs, the more fat you burn and increase your resting metabolism, which in turn burns more calories.
Lastly, there are lots of different variations on the basic bodyweight lunge. This will stop your workout from becoming dull, and keep you interested each session. Check out some variations below!
First Exercise Variation: Clock Lunge (Greatist)
- Perform a forward lunge and return to standing.
- Then, perform a lateral lunge by stepping to the side, rather than forward, lowering to the ground until your knee is at a 90 degree angle, and return to standing.
- Finally, perform a reverse lunge by stepping backwards, and return to standing.
- Repeat in the opposite direction.
Second Exercise Variation: Goblet Forward Lunge (MyFitnessPal)
- When you lunge, your torso should be as upright as possible. If you use dumbbells or a barbell for resistance, the weight can push your torso forward.
- To stay upright while adding weight, use a kettlebell or dumbbell in the goblet position. With both hands, hold the weight at chest-height.
- By holding the weight in front of you, it’s easier to lean back while dropping down into the lunge.
- Lunge as normal. Try 10 reps for each leg.
Third Exercise Variation: Walking Lunges (Healthline)
- Stand up straight with your feet shoulder-width apart. Your hands can stay by the side of your body or on your hips.
- Step forward with your right leg, putting the weight into your heel.
- Then, bend the right knee, lowering down so that it’s parallel to the floor in a lunge position. Pause for a beat.
- Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
- Repeat this movement, “walking” forward as you lunge, alternating legs.
Need a Hand with Your Form?
If you’d like a fitness instructor to check your form, or want to ask someone highly qualified about adding weight, then come and see us at Beckwith Health Club. Our staff are always on hand, extremely well trained, experienced, and excited to help you with your fitness goals.
You can flag one of them down while you’re at the gym, or, book in a one-to-one personal training session here.