A lunge is a one-legged or one-sided workout that mainly focuses on building your physical strength and increasing your muscle mass. This exercise mainly works your hamstrings, quadriceps, calves, abs, glutes, and back muscles.
They help to a great extent in toning your body, mainly your core, legs, and buttocks. They also help maintain body stability, posture and freedom of movement. Lunge steps are also a great exercise now for reducing your body fat, burning calories, and increasing your resting body's metabolism. Additionally, performing lunges will help increase your core strength and reduce the risk of injury during daily and athletic activities.
Below is the perfect guide on how to perform lunges efficiently and efficiently.
How to do lunges like a pro:
Directions:
1. First, always stand straight with your feet hip-width apart and your core locked into place. This is your starting position.
2. Then step forward with your right leg and try to bring all of your body weight forward so that your heel touches the floor first and your leg is perpendicular to the floor.
3. Now lower your body further until your right shin is vertical and your right thigh is parallel to the floor.
4. Then lift your right leg to return to the starting position.
Repeat with your left leg.
Common mistakes when making lunges:
1. You always have a tendency to align your front leg with your back leg, which ultimately reduces stability and you can fall.
2. You often bend your chest forward as you bend your knees, causing a loss of body balance.
3. You often have a tendency to take a very shallow step, which can put strain on your knee.
Variations of lunges:
Once you've become more familiar with the classic lunges, there are always some of the following variations that you can try:
1. Walking lunges
This variation of lunges is great when you are ready to encourage more balance and coordination in your body. It works primarily on your hips, core and glutes and is very useful for increasing your range of motion and making it easier for you to carry out daily activities. In addition, they are really great for increasing your hip flexibility and body functionality.
2. Knicks lunges
This version of the lunges is known to be the best of all because it helps promote total body strength. It works primarily on your glutes, hamstrings, calves and quads, as well as your inner thigh muscles, and is great at improving the stability and balance of your body. Curtsy Lunges attack your gluteal muscles, back muscles and calves efficiently and contribute to a large extent to reducing your body weight. This workout is also beneficial in reducing the risk of injury and stabilizing your ankles.
3. Reverse lunges
This version of Lunges targets the crucial muscle groups in your lower body – glutes, hamstrings, quads, and calves. They are an excellent exercise for burning your calories and thereby reducing body weight. Since this workout trains both legs individually, it helps your body achieve the right balance and stability. Reverse lunges also tend to strengthen your body core, which automatically reduces the risk of injury.
Frequently asked Questions:
1. Do lunges help burn body fat?
Yes, regular lunges really help in burning your body fat along with many other functions.
2. What are lunges for?
Lunge steps are perfect for maintaining body balance and improving body stability and posture. They are great for increasing your muscle mass, which will help increase your physical strength. They're also great for increasing your range of motion so that you can get on with your daily activities quickly.
3. How many repetitions of lunges should I do?
You should do at least 3-4 sets of 15-20 repetitions per leg, while beginners should start off with 2-3 repetitions of 10-12 repetitions per leg.
4. Do lunges make your butt bigger?
Yes, lunges are known to be one of the most beneficial exercises when looking to build your butt.