A lunge is the human body position whereby one leg is positioned in front of the other leg with the knee bent. Lunges are done by weight-trainers and athletes when exercising or training for sports.
The aim of lunges Workouts is to sculpt and strengthen the thighs, hips and buttocks.
There are many types of Lunges workout, below we have listed some of them.
TYPES OF LUNGES
(1) Body Weight lunge
To do this Lunge make sure you have enough space in your workout area. With this type of lunge you put your hands on your hipd and stand upright making sure your shoulders are pushed backwards. Position your right leg in front of your left leg slowly lowering your body until your front knee is bent at 90 degrees.
(2) Lunge with biceps curl
With this you’ll need a pair of dumbbells. Hold the two at arm’s length making sure your palms are facing each other. Stand straight and push the pair of dumbbells up and down keeping your body firm on the ground.
(3) Barbell Lunges
Take a Barbell and place it on your shoulders and then place your right leg in front of your left leg making a point of keeping the torso engagef abd straight and then lower your body towards tge floir making sure you are balanced. Then push Yourself back up and repeat the steps.
(4) Forward Lunge
The forward lange targets muscles in the abdomen, hips abd legs. With forward lunge you simply steo forward with one leg bending your body until your thigh is parallel to the floor, then you stand up and do the same with the other leg.
(5) Rear Lunges
Rear lunge focuses on the quadriceps and the gluteal ib the buttocks. You do the same as in the forward lange, except you step to the rear rather thab front meaning you bend the forward leg until the thigh is parallel to the floor and then bend the rear leg until the knee almost touches.
WHAT MUSCLES DO LUNGES WORK?
(1) Thigh Muscles
The lunges work all of thr quadriceps muscles in the thighs by using smaller stepa forward. All the quadriceps work togethet to extend the knee during thr upward phase of the movement.
(2) Hip Muscles
Gluteal muscles are worked on when doing lunge movements achieved when taking large steps.
(3) Abdominal Muscles
Here the abdominis muscle is compressed to support and protect the abdominal walls during the lunge movements. The obliques work to keep your torsi upright and stable when you move your hips from side to side with each lunge step.
(4) Lower leg Muscles
The soleus muscles and the gastrocnemius of the calf are both worked on differently during the lunges workouts. The soleus is worked in the rear leg to plantar flex while the gastrocnemius is used to dynamically stabilized the knees through the excercise.
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