What is a Lunge?
Simply put, lunges are exercises where you step forward while bending your knee. This is the most basic fitness exercise, suitable for everyone, both men and women. The movements of this exercise mainly target the lower body, including the hips, glutes, thighs, calves, and knees. Therefore, lunges help to tighten excess fat and shape a toned and beautiful buttock.
With basic lunges, you don’t need any equipment, making them ideal for home workouts. Furthermore, lunge movements are highly compatible with everyday activities such as walking, running, jumping, and going up and down stairs. The difference between lunges and other exercises is that they focus on one leg at a time.
What are the benefits of doing lunges?
Lunges offer many unexpected benefits for both physique and health. Here are some of the effects of regularly doing lunges:
Lunges help with weight loss: The lunge exercise lowers the body’s center of gravity and holds it for a certain period of time, strongly impacting the large muscle groups in the lower body. This increases metabolism, stimulates calorie and fat burning, and helps with effective weight loss. Therefore, if you want to lose weight, practice high-intensity lunges combined with heavy weights for the best results.
Lunges help develop and tone the gluteal muscles: When the body’s center of gravity is lowered, the supporting leg must be firm to maintain balance. At this time, the gluteal muscles will be tightened and become firmer. Firm gluteal muscles will make the buttocks appear higher and more attractive. To further develop the gluteal muscles, you can combine lunge variations with other exercises.
Lunges help maintain balance: When lowering your center of gravity, you are forced to use muscle groups such as the abdominal and intercostal muscles to maintain balance and prevent falls. If you practice these movements correctly and consistently, your core muscles will develop, thereby improving your balance.
Lunges improve flexibility: When doing lunges, your thigh muscles will also work continuously and at full capacity. As a result, your thigh muscles will become stronger and more flexible. This will greatly support cardio workouts or daily activities such as walking and climbing stairs, making them easier and faster.
Lunges strengthen the spine and reduce spinal curvature: When performing lunges, you must maintain a straight back posture and avoid hunching. This is also the perfect posture for the spine, helping to strengthen and improve its health. For those whose jobs require them to sit for long periods, regularly practicing lunges can minimize the risk of spinal curvature and a hunchback.
Lunge exercises help minimize injuries: Lunges strengthen muscles and prevent injuries if performed correctly. Furthermore, lunges prevent muscle spasms and joint stiffness. Overall, lunges provide stability to the muscles.
Instructions for performing the basic lunge correctly
Lunge is a simple exercise, but not everyone knows how to perform the basic lunge posture. To perform basic lunges correctly, you need to note:
Starting position: Stand upright with your feet hip-width apart, toes pointing straight towards your knees. Place your hands on your hips or let them hang loosely along your sides.
Step forward with your left foot, about 60-90cm. Next, lower your body, bending your right leg behind you. Your toes should touch the floor, and your knee should be close to the floor. Your left calf and left knee should form a 90-degree angle. Lower your body and tighten your abdominal muscles to maintain balance. Inhale during this step.
Slowly exhale and stand up straight, then return to the starting position. Next, step forward with your right foot and repeat the same movement.
This exercise is performed alternately, 8-10 repetitions per side per set, and 3-4 sets per session.
Deep Lunge is one of the variations of the basic Lunge exercise. This exercise helps develop strong thigh and glute muscles while burning excess belly fat. To perform the Deep Lunge exercise, follow these steps:
First, stand upright with your feet hip-width apart, toes pointing in the direction of your knees. Place your hands on your hips or let them hang loosely at your sides.
Step forward with your left foot so that your calf and knee form a 90-degree angle. Extend your right leg straight behind you, toes touching the floor while your heel lifts off the floor.
Tighten your abdominal muscles to maintain balance, pressing your chest against your left knee. Place your hands perpendicular to the floor with palms facing down, lift your head, and look straight ahead.
Bring your left leg back, returning to an upright standing position.
Step forward with your right foot and repeat the movements as above.
Repeat the Deep Lunges exercise for both legs for the required number of repetitions.
Jumping Lunge Exercise
Jumping Lunge – a lunge exercise that helps to build and tone the glutes
Similar to the basic Lunges exercise, Jumping Lunge works the hip and thigh muscles. This exercise helps you maintain your balance. Follow these steps:
Stand upright, step forward with your right foot, and place your hands at your sides, palms loosely clasped. Slowly lower your body into a one-legged kneeling position, ensuring your right lower leg and thigh form a 90-degree angle, and your left knee does not touch the floor. Keep your back straight, your neck straight, and your eyes looking forward.
Jump up, switching legs in mid-air, bringing your front leg back and your back leg forward. Then, continue jumping and switching legs.
Repeat these movements several times for the best results.
Dumbbell Rear Lunge Exercise
Dumbbell Rear Lunge – toning gluteal and thigh muscles
To perform Dumbbell Rear Lunges, you will need two dumbbells of appropriate weight. This exercise primarily targets the quadriceps (front thigh muscles) and partially targets the calf and gluteal muscles. The exercise is performed step by step as follows:
Stand upright, feet hip-width apart, holding dumbbells at your sides.
Step your right foot back, lowering your body forward while keeping your torso upright and inhaling. Keep your knee above your toes to avoid putting excessive pressure on the knee joint. Keep your lower leg perpendicular to the floor. A far lunge focuses on the hip muscles, and a near lunge focuses on the quadriceps.
Push up while exhaling to return to the starting position. Push up with your toes to focus on the quadriceps, and when using your heel, focus on the hip.
Switch legs and repeat the above movements.
Barbell Lunge
Barbell Lunge – an effective lunge exercise for women
Another variation of lunges is the Barbell Lunge. For this exercise, prepare a barbell and weight plates of appropriate weight. Here’s how to do it:
To ensure safety when doing Barbell Lunges, you should use a rack. Place the barbell on the rack, directly under your shoulders, and attach weight plates to both ends of the barbell. Then, step under the barbell and position your shoulders level with the barbell.
Hold the barbell with both hands, balanced on both sides, and lift the barbell off the rack by raising your legs while keeping your body straight.
Step off the rack, stepping forward with your right foot, lowering your body while keeping your body upright and balanced. When lowering, inhale and keep your knee from going past your toes to avoid putting too much pressure on your knee.
Then, use the force of your heel to push back up and return to the starting position.
Repeat 10-12 times, then switch legs.
Side Lunge Exercise
Side Lunges help reduce thigh fat and create a fuller, firmer glute.
Side Lunges are a combination of Squats and Lunges that help increase glute size and reduce thigh fat. This exercise is performed as follows:
Start in a basic squat position, with your feet spread moderately wide to maintain optimal balance.
Extend your right leg to the side, with your toes and knee pointing in line, your left leg as a pivot, and your hands in front of your chest. Slowly lower your hips while inhaling. Hold for 2-3 seconds when your hips reach the lowest position. Then exhale and return to the starting position.
Repeat the above movements with the other leg, alternating as many repetitions as needed.
Some notes for beginners on lunges:
Proper lunge technique maximizes effectiveness.
Lunges aren’t too difficult, but they are extremely effective for building muscle and reducing lower-body fat. However, if you’re new to lunges, keep the following in mind:
When you first start, you should only do lunges without weights. Once you get used to it, you can combine it with holding a water bottle or dumbbells for better results.
When lowering yourself down, your toes should point straight forward. Your knees and lower legs should form a 90-degree angle.
Your back should always be kept straight; do not hunch over or lean backward.
When performing lunges, keep your abdominal muscles tight.
To increase the effectiveness of weight loss, you should combine lunges with sit-ups and other sports such as cycling, running, swimming, etc.
A healthy diet is necessary, providing your body with protein, green vegetables, and plenty of vitamins, while limiting stimulants.
Get enough sleep to allow your body to recover after exercise.