Lunges are great exercises for strengthening leg muscles. They let you control your leg muscles and work on different parts of your leg. These exercises are used in rehab after injuries and mimic many movements and activities like walking and going up and down stairs. Fitness Garage will explain all the details about lunges.
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What muscles does the lunge exercise work on?
During lunges, many muscles work like:
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The thigh muscle (the quadriceps).
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The butt muscles (the gluteals).
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The hamstrings.
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Calf muscles (the calves).
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Abdominal muscles (the transverse abdominis).
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Lower back muscles (the multifidus).
The lower body and knee tendons work uniquely in this exercise by stretching and extending. There are many variations of this exercise we'll explain later. The beginner version is about stepping forward and lowering your body parallel to the ground, then pushing yourself back up.
During the exercise, you should feel your legs moving, whether going down or up. Also the quadriceps, knee tendons controlling how fast you lower yourself, and the muscles that benefit most are the glutes.
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What are the benefits of lunges?
There are many benefits to this exercise, as follows:
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It works a large number of lower body muscles all at once.
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Protects against some injuries like ACL and other sports injuries.
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Lunges exercise strengthens the leg muscles individually.
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It's better than squats in targeting leg and glute muscles.
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Improves your body stability and balance.
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Important exercise for runners because the movement mimics sprinting.
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Builds lower body muscles, helping you burn more calories.
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How to do lunges in all forms:
There are many variations of this exercise for all levels. Pick what suits you. Fitness Garage trainers make sure to explain the exercise in detail so you avoid any chance of injury and get the most benefit from it. And types of Lunges exercises are as follows:
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How to do lunges for beginners:-
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Start standing with your feet spaced about hip-width apart.
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Take a step forward like normal walking steps.
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Keep your feet firmly planted on the ground.
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Lift the heel of your back foot off the ground.
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Bend the front knee to a 90 degree angle.
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Keep your back straight while lowering down.
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Push your body forcefully upwards.
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Repeat this exercise with the other leg.
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Repeat this exercise at least 10 times for each leg.
Notes to avoid mistakes are:
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Your front knee should not go past your toes when you go down.
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Don't let your back knee touch the ground.
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Keep the distance between your hips wide.
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Tighten your abs during the movement.
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Keep your feet spaced the same distance apart when going down and up.
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How to do the Static lunge exercise:
This type of lunge is good for people with knee and joint pain, Follow these steps:
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Stand with your legs spaced apart.
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Take a step forward.
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Your back heel is off the ground.
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Lower your body down toward the floor until your front foot forms a 90-degree angle.
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As you lift yourself, jump into the air and switch your feet.
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Repeat this exercise at least 20 times.
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How to do the Lateral lunge exercise:
This move focuses more on the inner thigh muscles and glutes, so if those two areas need more focus Follow these steps:
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Stand with your feet hip-width apart to the sides.
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Bend your right knee while keeping your left leg straight.
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As you lower down, your shoulder will be slightly ahead of your knee.
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Return to the starting position.
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Repeat this exercise 20 times.
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How to do the Curtsy lunge exercise:
The curtsy lunge helps you improve balance and stability.Keep doing the exercise with correct steps which are:
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Stand with feet slightly apart.
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Take a small step backward.
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Lift your heel slightly.
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Lower your body until your back leg forms a 90-degree angle.
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Raise your body back up and return to the starting position.
Lunges are one of the best exercises to help shape your body by reducing fat in the thighs, butt, and belly. You should add them to your workout plan, and if you can't make a plan that fits your fitness level, you can join one of Fitness Garage's trainers through the page Facebook.
