The lunge is an interesting strength training exercise for developing the muscles of the lower limbs. More specifically, you will develop your quadriceps located on the anterior compartment of the thigh. It is one of the largest muscle groups in the human body. This lunge movement also works the glutes. Due to its unilateral execution, the fact that each leg is worked independently, the forward lunge exercise is particularly recommended for those who wish to rebalance their muscle mass between the right leg and the left leg.
A must for training during your special leg sessions, the lunge is effective and complete. This article gives you the different steps to do it well with or without elastic, as well as several variants. So ready to get into the slot?
Making a lunge step by step
Apparently very simple, the forward lunge is actually a technical movement that needs to be done well in order to build muscle effectively and above all to avoid injury. Here are our tips for a good execution of this exercise, in its basic forward version:
- Standing with your legs hip-width apart, back straight, and hands on your waist, take a big step forward.
- Bend your legs on a vertical axis, until you reach a 90° angle at the front knee. In this position, your heel is in line with your knee. Above all, it should not exceed your toes. Your back leg is parallel to the ground, resting on your toes.
- Push off with your leg to return to the starting position.
- You can then either switch legs or perform the exercise again on the same side.
While performing your lunges exercises, it is important to follow a few instructions so as not to injure yourself, but also so that your training is effective.
First of all, make sure to respect a vertical axis for the squat. Regarding the leg in front, take maximum support on your heel for better stability in the ground.
Next, remember to keep your back straight, without leaning your shoulders forward, and look straight ahead. Your posture must be impeccable for the movement to be carried out well, consider placing yourself near a mirror to check your alignment.
For breathing, exhale as you push up on your leg.
Also read: How to have more leg strength in bodybuilding?
Variants of lunges
Forward lunge with fillers
To increase the difficulty of this movement, it is also possible to perform it with dumbbells in each hand, arms along the body, or with a weight bar on the shoulders, like the exercise of squat, or by holding a weight above the head.
However, these variants require perfect technical mastery of the execution of the forward lunges, as well as sufficiently strong abdominal and lumbar muscles, in order to be able to perform an effective sheathing during the execution of the movement.
Raised rear foot lunge
Also known as the Bulgarian squat , this variation involves resting the foot of the back leg on a support such as a bench or chair, in order to increase the weight of the body on the leg before.
This exercise, which is more difficult than the basic movement, also offers important balance work.To play more on instability and therefore resistance, consider using a gym ball or even a TRX
Lunge walked
Walking lunges involve stepping forward rather than returning to the starting position with each repetition. Remember to have a long enough space in front of you to start this walk by descending just as low as during the classic lunge.
Jump lunges
Flying forward lunges consist of alternating flexions of the legs left and right while bouncing. This rebound effect allows you to work on the explosiveness of your lunge movement.
Side lunge
A variant far from the forward lunge, this movement, which is very similar to the squat, consists of bending the legs to the sides. At the muscular level, side lunges particularly work the adductor muscles of the thighs as well as the gluteus medius.
Slit of the pendulum
As its name suggests, this slot resembles the movement of a pendulum. You start standing, then lunge forward with your right foot. Then push through your right heel to return to the starting position, then follow up with a back lunge.
Complete all reps with one leg first before moving on to the next. Activate your trunk and the leg that supports you to keep your balance and perform the movement in a controlled manner. If you want to intensify the exercise, do not rest the foot on the ground between your front lunge and your back lunge.
Booty lift slit
To put even more stress on your buttocks, you can lift one leg when you return to the starting position. When doing this, be careful not to lean your upper body forward too much.
Let your glutes do all the work. Again, complete all reps with one leg before moving on to the next.
Step up lunge
For this exercise, you are going to need a bench or a raised surface. Step on it with your right foot, then raise your left knee up to your stomach level while activating the muscles in your right buttock.
Return the left leg to the ground, then lower the right leg and perform a back lunge. Complete all reps with one leg first before moving on to the next.
Lunge and front kick
An excellent variation to release all our aggression and accumulated stress. Activate the gluteal muscle of the supporting leg in order to give an energetic kick. Perform all reps with one leg before switching to the other.
Cross slit
Even if this movement looks quite graceful, it is still very taxing. You may find it difficult to find the balance at first, but that's completely normal. The movement goes backwards and to the side at the same time. You can do all the repetitions on one side before switching to the other or alternate them.
For more information: How to do lunges without hurting yourself?
Make slits with a rubber band
Elastic resistance bands are an essential accessory for your sessions at home or in the gym. And the elastic is obviously used during your thigh-gluteal session and during your lunge movements.The lunge with elastic band can be integrated into a muscle strengthening program for the thighs and to have firm and rounded buttocks. This exercise with elastic band is thus complete and very effective.
To perform this exercise with a resistance band, you need a large rubber band instead. Depending on your level, take a more or less resistant elastic. Indeed, the difficulty increases at the same time as the resistance.
Here are the different steps to make the slit with elastic:
- Position yourself in a fairly wide and flat area. Standing, pass the elastic under one of your feet, in the center.
- Grasp the rubber band with both hands and bring them close to your shoulders.
- Take a big step back with the free leg. Your trunk is straight and your front knee is slightly bent.
- Bend your front knee until your thigh is horizontal. Your trunk always remains straight and your hands do not move. Remember to inhale during this step.
- Perform the reverse movement until you return to the initial position. You must then push on your front heel in order to achieve a knee extension. Exhale during this step.
To avoid injury during this exercise with elastic, it is recommended to keep your trunk straight throughout the movement. Contract your abdominals so as not to bend your back and pull out your pecs. This sheathing effect will allow you not to strain your lower back.
In addition, fix a point in front of you to keep the neck aligned with the spine and have better balance. Finally, the front knee must never exceed the vertical of your toes, otherwise the lunge movement will not work the expected muscles.
To know: How to effectively build muscle with a rubber band?
In conclusion, all about slots
The lunge is an essential bodybuilding exercise. For both men and women, this movement allows you to work both the thighs and the buttocks. Many variations ensure that you do not get bored during your special thigh and glute workouts.
For more in-depth work, consider incorporating the use of elastic resistance bands. They will increase the difficulty of the effort and therefore work the muscles with greater intensity. Increase the resistance of the elastic as you go along to push your limits. From 5 to 75 kilos of resistance, there will be something for all tastes and all performance levels.
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