Exploring Lunges
Many
people underestimate the importance of the lunge. Some may stray away
from it because it can be rather challenging. It definitely should not
be used as a power movement. Your concentration should be on controlled
movements and perfecting your form. The constant shifting of the weight
load also requires balance and stability. When developing the shape of
your quadriceps, glutes, hips and hamstrings, the lunge is just as
effective as the squat.
Walking Lunge
There are several variations of the lunge. Introducing different variations of the exercise will incorporate different muscles, including your calves. The most difficult variation of the exercise is the walking lunge. You must maintain your balance through your hip flexors, quadriceps, glutes and hamstrings while walking forward, all with the stress of the weight load shifting. With your eyes and chin up and in a normal stance (with dumbbells or a barbell), step out far enough until the your lower leg is perpendicular to the floor and ensuring your not placing all the stress of the weight on your knees. Push forward using your glutes and hamstrings, alternating legs until the desired distance or repetitions is reach.
Reverse Lunge
This form of the exercise is a lot easier and safer to most people because it is performed on the smith machine which assists in providing stability and also allows the use of different angles. Standing in the smith machine, your legs are slightly in front of you. You step back into the lunge, bending at the knee until the front/bent leg is perpendicular to the floor. Push up with your glutes and hamstrings, alternating legs. Some people like to use an aerobic step or box to change the angle in their routine.
Side Lunge
This can be performed in several ways and puts more stress on your abductors (inner thigh). Strengthening your abductors will improve your performance with any activity or sport that requires lateral movement. With your legs shoulder with apart, step out to the right or left (which ever leg you feel comfortable to start with) keeping the opposite leg straight and both feet pointed forward. Ensure you are not putting the weight load on your knee and your thigh is as parallel to the floor as possible. Push with your glutes back to the starting position.
Whether you are a beginner at working out or a seasoned athlete/gym junkie, One or all of the different variations of the lunge should be used for developing your lower body. Adding them consistently to your leg routine will give you the muscular quads and glutes you have been wanting.
Walking Lunge
There are several variations of the lunge. Introducing different variations of the exercise will incorporate different muscles, including your calves. The most difficult variation of the exercise is the walking lunge. You must maintain your balance through your hip flexors, quadriceps, glutes and hamstrings while walking forward, all with the stress of the weight load shifting. With your eyes and chin up and in a normal stance (with dumbbells or a barbell), step out far enough until the your lower leg is perpendicular to the floor and ensuring your not placing all the stress of the weight on your knees. Push forward using your glutes and hamstrings, alternating legs until the desired distance or repetitions is reach.
Reverse Lunge
This form of the exercise is a lot easier and safer to most people because it is performed on the smith machine which assists in providing stability and also allows the use of different angles. Standing in the smith machine, your legs are slightly in front of you. You step back into the lunge, bending at the knee until the front/bent leg is perpendicular to the floor. Push up with your glutes and hamstrings, alternating legs. Some people like to use an aerobic step or box to change the angle in their routine.
Side Lunge
This can be performed in several ways and puts more stress on your abductors (inner thigh). Strengthening your abductors will improve your performance with any activity or sport that requires lateral movement. With your legs shoulder with apart, step out to the right or left (which ever leg you feel comfortable to start with) keeping the opposite leg straight and both feet pointed forward. Ensure you are not putting the weight load on your knee and your thigh is as parallel to the floor as possible. Push with your glutes back to the starting position.
Whether you are a beginner at working out or a seasoned athlete/gym junkie, One or all of the different variations of the lunge should be used for developing your lower body. Adding them consistently to your leg routine will give you the muscular quads and glutes you have been wanting.
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