Why do lunges as part of your workout?
Lunges are of course a great way to strengthen lower extremity muscles – specifically quadriceps, hamstrings and glute muscles. Lunges primarily work to strengthen your hamstrings, glutes, and quadriceps, and are a fundamental lower body exercise. However, they have so many other benefits such as:
– Being a functional exercise that assists with daily activities such as walking, stair climbing and running
– Improving balance, coordination and proprioception
– Great for injury recovery as they target muscular imbalances (each leg must work independently)
– Improving hip flexor length (due to the position of the back leg)
– Improving core activation and stability
– Serving as a key part of a strength training routine, targeting major leg muscles and improving balance, stability, and overall body movement
Lunges work the leg muscles through a wide range of motion, which helps with flexibility and injury prevention. They activate the same joints used in running, walking, and sprinting, making them especially beneficial for athletes and runners. As a unilateral movement, lunges are effective for highlighting and correcting asymmetries that may not be addressed by double-leg exercises.
There are many lunge variations, including forward lunges (which emphasise the quads), reverse lunges (which target the glutes and are gentler on the knees), side lunges (which work the inner and outer thighs), jumping lunges (which build explosive power and provide cardiovascular training), and weighted lunges (which increase intensity and challenge balance and power). Incorporating these lunge variations into your routine keeps your workouts interesting and targets different muscle groups.
Lunges are also effective for weight loss as they target large leg muscles, and they help improve speed, power, and agility when included in a workout routine. The standard bodyweight lunge is a common starting point for learning proper form, and adding weights or changing the movement can increase intensity and further challenge your balance and coordination. For best results, it is recommended to perform two sets of 10-15 reps for each lunge variation.
In the following section, we’ll present straightforward lunge progressions that you can start in the comfort of your home or at the gym. For optimal form, we strongly recommend performing these exercises in front of one or two mirrors. This will enable you to monitor your technique from both the front and the side. In case you have only one mirror, consider changing your viewing angle for different sets. If you feel that you’re not quite prepared to advance to the next progression, it’s perfectly fine to continue with the current exercise for an extended period. Alternatively, you can opt to perform one set of the more challenging progression and two sets of the easier version as you gradually work your way up.
Static Lunges
This exercise strengthens all the lower extremity muscles while maintaining mobility of the hip flexors muscles that cross the front of the hip. You may even notice the small stability muscles around the foot and ankle working hard to maintain your balance while performing a lunge. The front leg does most of the work during a lunge, while the back leg is mainly used for balance and control. To minimise excessive load through the ankle, knee and hip joint it is really important to make sure each joint does not go beyond a 90 degree angle position (look at the side view of each of these joints in the mirror).
Tips for performing this exercise correctly:
– With feet hip distance apart, ensure there is a 50:50 weight distribution between front and back foot
– The front foot should have most of the weight focused through rear of foot, and the back foot should have the heel raised well off ground
– Both legs should lower at the same rate to a 90 degree bent position
– The front knee should line up directly over the ankle – not ahead of it
– Make sure the front knee tracks in line with the toes and does not cave in or flare out
– The back knee should sit directly below the hip – not out to the side
– Keep your chest up and maintain an upright torso to ensure proper posture and core engagement
– Maintain core tension and keep your core tight throughout the movement for stability
– The trunk should have a slight forward lean position to unload the back & activate the core
– At top – the knees should straighten with full quad activation at the same moment
– The arms should be active through the lunge as they would in a running motion
Exercise Prescription:
– Perform 3 sets of approx 10-15 reps alternating left/right leg forward
– Stop exercise if your legs feel unable to complete this many reps or if form is lost
Lunge with Step Through
This exercise focuses on targeting and testing the strength, balance, and proprioception of the front leg. It involves transitioning from a relatively stable two-legged stance to relying solely on one leg, making it a classic example of a unilateral movement. This helps address muscle imbalances and mimics athletic movement patterns. This particular exercise is highly effective for simulating athletic movements, especially the transition from a low crouched position to an explosive sprinting stride.
Tips for performing this exercise correctly:
– Start in lunge position and slowly start to transfer all your weight to the front leg
– From the front, your trunk should not tip side to side
– Focus on keeping your torso stable and upright, engaging your core to control the movement throughout the exercise
– Ensure your arms are moving in sync with your leg movements
– Use an exhale breath while stepping up to maximise core recruitment
– Maintain a slight forward lean through the trunk throughout this exercise
Exercise Prescription:
– Perform 3 sets of approx 10-15 reps per side
– Stop exercise if your legs feel unable to complete this many reps or if form is lost
Bosu Lunge
This progression introduces an unsteady surface, significantly elevating the demand on your balance, strength, and proprioception. Executing a lunge on a single leg not only challenges the primary muscle groups but also engages the smaller stabilizing muscles, including the calves, along with your core and lower extremities. This exercise is particularly beneficial for athletes who engage in activities on unstable terrains, such as trail runners or mountain bikers..
Tips for performing this exercise correctly:
– Perform lunge to step up as per previous instructions
– On your step forward on to the Bosu ball, ensure that feet stay in line with hips and there is enough space to allow the knee to land over top of the ankle (not in front of it)
– Relax the back leg allowing it to bend in sync with the front leg (do not keep it straight!)
– Arms should move in sync and opposite to leg movements
– Ensure the trunk stays centered between legs and maintains a slight forward lean
Exercise Prescription:
– Perform 3 sets of approx 10-15 reps per side
– Stop exercise if your legs feel unable to complete this many reps or if form is lost
Supported Single Leg Lunge aka ‘Bulgarian Split Squat’
This exercise focuses on isolating the muscles of the front leg, while the rear leg is supported on a chair or bench. The Bulgarian split squat strongly activates the gluteus maximus and helps to abduct the thigh, making it highly effective for glute and thigh development. It’s essential to have a solid foundation from practicing the previous exercises before starting this challenging variation. If you struggle with balance, it’s perfectly acceptable to use one or both hands for support by holding onto an object to maintain good form and stability.
Tips for performing this exercise correctly:
– Start in high lunge position with the back foot resting on a high surface in line with the hip
– At bottom of the lunge try to keep the front knee over top of the front ankle or just slightly ahead
– The arms should move in sync and opposite to leg movements
– Maintain a centered trunk with a slight forward lean throughout this exercise
– Focus on engaging your glutes throughout the movement to maximise muscle activation and stability
Exercise Prescription:
– Perform 3 sets of approx 10-15 reps per side
– Stop exercise if your legs feel unable to complete this many reps or if form is lost
For a video of the full exercise program click on this link.
If you’d like to learn more about exercise progression or perfect lunge technique, book a Physio appointment here or call us at 0117 373 1053.