Getting back to exercises, in this article I will go over yet another staple of the exercise world, the lunge. Lunges share some similarities with one of our favorite exercises, i.e. squat. The lunge is a great exercise for your glutes (a.k.a. butt) and thighs, as well as being a compound movement, which utilizes two or more joints. Compound movements are a great addition to any exercise routine as they involve various muscle groups which, in turn, burns more calories, making your overall workout more efficient.
So, let’s get to it!
Step 1: Stand with your feet together. A modification for this start is to begin with a split stance (step 2).
Step 2: Take a long step forward (either leg). You will now be in a split stance. One foot out in front, at about three feet apart from the back foot.
Step 3: Begin to slowly bend your knees, bending your back knee towards the ground. The front knee should be over the center of your foot without going past your toes. Both knees should be at 90 degrees at the bottom of this movement. Keep your upper body upright, i.e. don’t hunch your back.
Step 4: Keeping your upper body tight, begin to raise yourself back to the starting position.
Step 5: Once back to starting position, alternate legs and repeat the steps.
Start by doing 3 sets of 8-12 repetitions, or 3 sets of as many as possible.
A few modifications or additions to this exercise are the use of weights (e.g. dumbbells). Hold them in your hands by your side during the movement. This will add some resistance and burn more calories. Another modification is to only go down as far as you can. If you feel that you cannot, or that your knees won’t let you go down any further, only go down as far as your body allows. With time and practice, your body will adapt and hopefully will allow you to progress further with this movement. A more advanced modification is to curl the weights like you would in curl-up exercises that focus on your biceps as you are lunging. Although there are many modifications to the lunge, I just wanted to point out a couple. We will get to more as time passes on.
There are a variety of lunges in the exercise world and the basic lunge is a great introduction into that world; a great addition to any workout routine.
If you have any questions or would like me to cover a certain topic, feel free to email me at [email protected]. As always, please consult a physician before starting any exercise routine.By Román González