Lunges

by Toluwani Oyesola February 17, 2021

A lunge can be defined as any position in which one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.

It can be used for various purposes such as cross-training for athletes, weight-training and as a part of yoga.

Types of Lunges

There are several variations of lunges. However the first type of lunge is the Stationary Lunge. Other variations of lunges are performed using the stationary lunge as a base.

The major variations of lunges are:

Stationary Lunge: it can also be called forward lunge This type of lunge is recommended for people with good/strong knees as the body moves forward with every rep.

Side Lunges: To perform this type of lunge your legs have to be hip width apart and then take a wide step to the side with one leg while bending the knee of the other leg. It is a very good variation for the inner thigh muscle.

Walking Lunge: This type of lunge is performed by taking a forward lunge with one leg and keeping it stationary while performing both forward and reverse lunge with the other leg a lunge with each step taken forward. *you do not return to standing position when performing this type of lunge till you are done with a set.

Reverse Lunge: they are also known as backward lunges. This type of lunge is recommended for people with strong ankles, due to the fact that the foot can be easily twisted during this type of lunge.

Twist Lunges: This type of lunge is performed by twisting in the direction of the front leg before returning to standing position. That is if the right leg is in front twist to the right and vice versa.

Jumping Lunge: This type of lunge involves adding a jump at the end of each rep. when you get comfortable doing this lunge you can add dumbbells to further challenge yourself.

Other Variations are,

CrossFit jumping lunges, Slide lunges, Sprinter Lunge, Step-up Lunge, Lunge twists (Normal Lunge with a twist), Walking Lunge, Clock Lunges, Incline lunges with treadmill, Alternating Reverse lunges with bicep curls, Super slide lunge, Curtsy Lunge, Bench lunge with press, Cable reverse lunge with row, Side lunges (too easy add bicep curl), Static Disco Lunges, Squat Lunge, Reverse lunge with knee lift, Deep Lunges, Lunge with bicep curl, Sumo lunge kick, Dumbbell Lunge, Reverse Lunge with front kick, Skater Lunge.

Muscles Activated During Lunges

Glutes (Hip Extensor)

Quadriceps (Knee Extensor)

Hamstrings (Hip Extensor and Knee Flexor)

Calves

Abdominas

Back muscles (Trapezius, Levator scapulae, Rhomboid and Latissimus dorsi).

Hip Flexors (Sartorius, Rectus Femoris, Iliacus, Psoas Major, Pectineus and Adductor Longus).

Muscles activated in the various types of Lunges

Stationary Lunge: The main muscles activated during this type of lunge are: Glutes, Hamstrings, Quadriceps and the abdominals.

Side Lunges: The main muscles activated during this type of lunge are: Glutes, Hamstrings, Quadriceps, Adductor longus, Hip Extensor, Flexors and Knee Extensors.

Walking Lunge: The main muscles activated during this type of lunge are: Glutes, Hamstrings, Quadriceps, Abdominals and the back muscles.

Reverse Lunge: The main muscles activated during this type of lunge are: Abdominals, Glutes, and the hamstrings.

Twist Lunges: The main muscles activated during this type of lunge are: Abdominals, Quadriceps, Glutes, Hamstrings, Hip Extensors and Flexors.

Curtsy Lunge: The main muscles activated during this type of lunge are: Adductor longus, Quadriceps, Hamstrings and Glutes.

Skater Lunge: The main muscles activated during this type of lunge are: Glutes, Hamstrings, Quadriceps, Hip flexors and extensors.

Jumping Lunge: The main muscles activated during this type of lunge are: Abdominals, The upper limb muscles, Glutes, Hamstrings, and Quadriceps

How To Perform Lunges

Below is a guideline on how to perform stationary lunge.

Step 1: Stand with your legs hip distance apart.

Step 2: Step forward with one leg, and slowly lower the back knee until the both knees are bent at 90 degree angle.

Step 3: Make sure the front knee is directly over the front ankle. Try to keep it over and not in front of the ankle as this could result in more pressure on the front knee.

Step 4: Step back to starting position and repeat with the opposite leg.

Benefits of Lunges

It helps in weight loss: Adding lunges to your exercise routine can help in increasing your resting metabolism and burn more calories which leads to trimming of excess weight.

It helps in engaging the lower body muscles.

It helps in strengthening the lower body muscles.

It helps to strengthen the back and core muscles: This results in making common movements easier to carry out.

It helps to improve the body's alignment and symmetry: Lunges can help in the correction of imbalances and misalignments in the body.

It helps increase the body's stability and balance: This unilateral exercise causes the body to be unstable, which then forces the spine and core to work to keep the body balanced.

Consequence of wrong posture

Muscle Strain: Stepping too forward/ backward when performing lunges results in too much pressure on the front and back knee respectively. This can further result in strain of the muscles in the knee area.

Loss of balance

Lower Back Pain

Pain in the Hip area.

Fracture: Exercising in the wrong posture can lead to fracture and displacements of bones.

In conclusion, Lunges are a very good form of exercise to help train the legs and lower back muscles.