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| Primary
Muscles Worked: |
Description: |
| Quadriceps |
The
muscles of the front of the thighs that
extend the knee. |
| Gluteus
Maximus |
The
muscles of the buttocks that extend
the hip. |
|
|
| Secondary
Muscles Worked: |
Description: |
| Hamstrings |
The
muscles of the back of the legs that
extend the hip and flex the knee. |
| Calves |
The
muscles of the lower legs. |
The
Lunge
is a simple but very effective exercise
for the legs. It involves balance
and coordination, which is very
useful for sports as well as muscle
development. The dumbell version
of the Lunge is the easiest to start
with though it can also be done
with a barbell.
How
to Do Lunges:
|
 |
- Hold
two dumbells in your hands
by your sides.
- Step
forward with one leg and
lower your upper body
down, bending your leg
(don't step out too far).
You should have about
two to two and a half
feet between your feet.
- Do
not allow your knee to
go forward beyond your
toes as you come down,
keeping your front shin
perpendicular to the ground.
- Push
up and back and repeat
with the other leg or
do all the reps with one
leg then switch.
|
- It
is very important to keep
your upper body as vertical
as possible during the
movement.
- Think
about sitting back when
doing these. This will
prevent you from leaning
too far forward.
- Now
push yourself back up
all the way to the standing
position with a powerful
push from your front leg.
|
Tricks
for Performing Lunges More Effectively:
- Don't
set both your legs in a straight
line. Keep them horizontally separated
by about six inches to keep your
balance. Doing this increases
your base of support and makes
your body more stable so you won't
lose your balance while doing
a set.
Common
Errors in the Lunge Exercise:
- Leaning
forward on the way down
- this can cause you to lose your
balance and can place unnecessary
stress on your back. Always strive
to keep your upper body vertical.
Do these in a mirror so you can
watch your form and be sure to
focus on sitting back during the
descent.
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