Lunge: how to do it and its benefits –

There are a few ways to vary your lunge, whether it’s changing the movement or adding resistance, but one thing is for sure: including them in your routine is essential to building a stronger body.

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What muscles does the lunge work?

The lunge works the biggest muscles in the lower body – mainly the quadriceps, gluteus maximus and adductor magnus (the muscle on the inside of the thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers. No matter what variation of the lunge, all of these muscles will be engaged.

However, which muscles are working the hardest will change based on what lunge variations are done. The angle of work required to perform different lunges can affect how much one muscle is activated relative to another. The distance of the step you take can affect how much of a specific muscle is used.

For example, if you’re doing front and back lunges, you’ll primarily be targeting your gluteus maximus, adductors, and quadriceps. Lateral lunges will work the gluteus medius the most. And if you’re taking bigger steps back and forth, you’ll be using your glute muscles more, while smaller steps will hit your quadriceps more.

Benefits of the lunge

The lunge builds functional strength for the lower limbs. Unilateral training is an effective way to build functional strength as these movements mimic everyday movements like walking and climbing stairs – and not just for the working leg. One research published in the Journal of Applied Physiology states that the strength gains for the resting side are about half of the strength gains for the working side.

And with unilateral training, which involves balance, you are also working your core muscles, according to the American Council on Exercise.

Plus, the strength and stability you’re building in your hips with the lunge translates to protection for your knees, preventing future injuries.

Is sinking safe?

Depending on your fitness level and injury history, the lunge is safe for most people.

If you’ve had a hip or knee injury (or have pain in that joint), lunges may not be recommended until the inflammation has subsided and you’re cleared to exercise. Check with your doctor before adding crunches to your workout.

If you’re new to bodybuilding, consider starting with modified lunges: decrease the range of motion; your muscles will still be working, but you should be able to maintain proper posture and execution. Over time, as you gain strength and endurance, you will be able to perform the movement with a greater range.

How many sets of repetitions should be done

The number should be based on your personal fitness goals.

If you are a beginner, worry about the biomechanical execution of the movement and technique to start building muscle endurance. Do higher reps, 12 to 20 reps per set. Start with one set if you’re a beginner and add more as you get stronger.

For mass gain, using weight plates or dumbbells, do fewer reps per set: two to four sets of 8 to 12 reps.

Now if your goal is muscle development, you can choose to use even more challenging weights that only allow 6 to 12 repetitions for three to six sets.

How to do lunges correctly: 3 variations

The three most common versions of these exercises are front, side, and reverse. See how to do each one of them.

FRONT LUCK

Stand with feet shoulder-width apart, arms at your sides.

Step forward with your right foot one to two feet, keeping your torso upright so your knees are over your toes.

Bend your right knee to a 90 degree angle with your right thigh parallel to the floor.

Pushing the heel of your right foot into the floor and shifting your weight to your left foot, step your right foot back to starting position.

Repeat on the other side.

REVERSE SLUNK

Stand with feet hip-width apart, arms at your sides.

Step your right foot about one to two feet back, landing on your right foot. Keep your torso upright.

Lower yourself toward the floor by bending your right knee to a 90-degree angle.

Step with your right foot and return to the starting position.

Repeat on the other side.

SIDE LUNK

Stand with feet shoulder-width apart, arms at your sides.

Keeping your left foot firmly on the ground, step your right foot to the side about two to three steps.

Lower yourself toward the floor until your right knee forms a 90-degree angle with your right thigh parallel to the floor, or as far as your mobility allows. Keep your left leg extended.

Push off right heel to transfer weight to left leg and return to starting position.

Repeat on the other side.