Lunges
Filed under: Strength Training
Primary Movers:
Gluteus Maximus, Quadriceps, Hamstrings
Secondary Movers:
Calves
This exercise may be performed as forward, backward, walking, or side lunges. Forward or backward lunges require standing in place and taking one step forward or backwards. Walking lunges is a continuous series of forward lunges. Side lunges are steps to either the right or the left side. These may be performed by stepping straight out to the side or stepping at a 45 degree angle from front to side.
Forward Lunge with Ball
**This exercise is a progression of the simple lunge. Beginners should not use any equipment to start. Allow a few weeks for muscle, joint, and connective tissue adaptation before increasing the intensity
- Hold a size appropriate exercise ball or weighted ball extended in front of you.
- Step forward with one leg and lower your upper body, bending your support leg (don't step out too far). You should have about two to two and a half feet between your feet.
- Do not allow your support knee to travel forward beyond your toes as you come down, keeping your front shin perpendicular to the ground.
- Go down until your bottom knee almost touches the ground.
- As your knee approaches the floor, rotate the ball over the supporting leg.
- Push up and back. Alternate with the other leg or do all the reps with one leg, then rotate.
- The more forward you step, the more the glutes and hamstrings you will use (closer works the quads more, just do not step too close).
- It is very important to keep your upper body vertical.
- Think about sitting back when doing these. This will prevent you from leaning too far forward.
NOTE: You may substitute using an exercise or weighted ball with dumbbells. Start with a light weight and progress slowly. Hold one dumbbell in each hand and allow them to hang at your side.
This exercise is very demanding. Stop if you experience any discomfort or pain!