What is a lunge?
A lunge is a strength training exercise that works the muscles in your lower body, including your quads, glutes, hamstrings, and calves. Lunges are a unilateral exercise, which means that they work one leg at a time. This helps to improve balance and coordination.
How to do a lunge
To do a lunge, start by standing with your feet hip-width apart. Step forward with one leg, bending your knee until your thigh is parallel to the ground. Keep your back straight and your core engaged. Step back to the starting position and repeat with the other leg.
Variations of lunges
There are many variations of lunges that you can do to target different muscle groups or to make the exercise more challenging. Some popular variations include:
- Walking lunges: Instead of stepping back to the starting position, step forward with the other leg and continue walking forward.
- Weighted lunges: Hold a dumbbell or kettlebell in each hand to make the exercise more challenging.
- Bulgarian split squats: Stand with your back foot on a bench or other elevated surface. Step forward with your front leg and bend your knees until your thigh is parallel to the ground. Keep your back straight and your core engaged.
Benefits of lunges
Lunges offer a number of benefits, including:
- Strengthening the lower body: Lunges are a great way to strengthen the muscles in your quads, glutes, hamstrings, and calves.
- Improving balance and coordination: Lunges are a unilateral exercise, which helps to improve balance and coordination.
- Burning calories: Lunges are a calorie-burning exercise, which can help you lose weight or maintain a healthy weight.
- Preventing injuries: Lunges can help to prevent injuries by strengthening the muscles in your lower body.
How many lunges should you do?
The number of lunges you do will depend on your fitness level and goals. If you are new to lunges, start with a few sets of 10-12 repetitions per leg. As you get stronger, you can increase the number of sets and repetitions.
When to do lunges
Lunges can be done on any day of the week. However, if you are also doing other leg exercises, such as squats or deadlifts, you may want to do lunges on a separate day.
How to avoid injuries
To avoid injuries when doing lunges, it is important to use proper form. Here are a few tips:
- Keep your back straight and your core engaged throughout the exercise.
- Don't let your front knee go past your toes.
- Keep your weight evenly distributed on both feet.
- If you feel any pain, stop the exercise.
Lunges are a great exercise for strengthening and toning the muscles in your lower body. They are also a good way to improve balance and coordination. If you are new to lunges, start with a few sets of 10-12 repetitions per leg and gradually increase the number of sets and repetitions as you get stronger.