The lunges are probably on the list of exercises more demanding for your legs. But don’t let yourself be intimidated by the difficulty because they are quite complete in relation to the work of the thighs and buttocks. Do not skip this step in their training for fear of the difficulty and pain that can cause, the results are worth the effort.
We already know that for an effective training of the legs, will have to be present in movements such as the squat and the dead weight. But if there are movements that must be included in this workout are the lunges.
This is a movement by many overlooked by the high discomfort that it can cause to the level of the lower limbs. Don’t give in, however, the desire to “jump” this year, because it is a fundamental pillar with regard to developing your thighs and buttocks.
In the present article we discuss different variants of lunges, so that you can vary and give different stimulus to your muscles, while at the same time not get bored by doing the classic motion in a static way.
LUNGES: 6 VARIANTS TO ADD TO YOUR WORKOUT
1. LUNGE STATIC
This represents the aspect most basic lunge. Should be the first option to take into account for the case of the start in practice.
– Execution –
- Place one foot forward and other behind, to descend in a controlled fashion until your knees form an angle of about 45°.
- The knee of the back should go in the direction of the ground, almost touching this; the knee of the front should not exceed the line of the foot.
Tip: throughout the entire movement must be taken that the posture is not compromised, always keeping the back straight and the abdominal muscles well contracted.
- LUNGE DYNAMIC
Exercise similar to the previous one, but with an element dynamic.
– Running –
- You should start with the feet at shoulder width and move the leg to the front, making this case the weight of the body over a thigh.
- Then you should be given the push back to return to the home position, and will have here 2 options: or done, always with the same leg for 12 to 15 repetitions, or will switching the leg.
- REVERSE LUNGE
This exercise is very similar to the previous one, only with one difference: instead of the offset be for the front, should run to the back.
The main advantage of this lunge compared to the previous one, lies in the fact that to put less pressure on the knees, and therefore a better option for anyone who has or has had any problem at the level of the same.
4. LUNGE SIDE
This strand of lunge will place an emphasis above the level of the gluteus medius (the part over the side of the buttock), unlike the gluteus maximus (the portion of the gluteus that works on the lunges earlier).
Good strand to work the side of the buttock, and the adductors of the leg that is in extension (the inner area of the thigh that women both want to exercise).
– Running –
- Start with your feet shoulder-width apart and grasp a dumbbell in the area of the chest;
- Then make a lateral displacement so that the weight of the body rest on a thigh, leaving the opposite leg in extension.
- In the same way that the previous exercise, you may be running always to the same side, by side after 10 to 12 repetitions, or to be done in an alternate manner, by doing a repetition for the left side and another to the right side, and so on.
- WALKING LUNGE
As the name indicates, this lunge is done in progress, always with the same principle of the lunges earlier: posture straight, tighten abdominal muscles and control the respiratory rate is central in all the exercises covered, but especially this.
This is due to the fact that a movement that greatly accelerates the heart rate and certainly will get it finished more tired than if you were several minutes on the treadmill to run a steady pace. Exercise is extremely demanding due to the high recruitment of muscle fibers that provides.
This lunge will place particular emphasis on the buttocks and posterior thigh, as well as an excellent work in terms of core, since the abdominal muscles are actively present throughout the entire movement to maintain balance.
6. SPLIT SQUAT
Also called Bulgarian split squat, should be done with one foot supported on a box or bench and the other on the ground. Being on the back foot in an elevated position, will be demanding at the level of strength in the hip and mobility of the same.
To do this exercise correctly is particularly difficult due to the fact that be required a lot of flexibility and strength in the back leg.
Works muscles sometimes little used, such as the buttocks and front of the thigh, at the same time, that lengthens the muscles that are shortened, as is the case of the flexors of the thigh (psoas ilium) and posterior (hamstrings).
This represents the aspect of the lunge is more demanding in terms of balance, since only one foot is on the ground, which is, therefore, beneficial to work the muscles of the core.
Were approached several types of lunges so that you do not let yourself get bored by the classics lunges static. Different ways of performing lunges, you will have to recruit different at the level of its lower limbs, and must be run depending on the level of training and limitations that may be.
If you are starting, you may perform with only your body weight so as to acquire the correct execution of the movement, which can, in later stages, choose add external load as in the case of dumbbells or bar.
For more information and to avoid incorrect executions, see a professional in the area.