About this topic
The lunge is an exercise that aims to build up muscles in the legs, thighs, and butt. This exercise targets muscles in the: ‚
- Back of the thigh. These are the hamstrings.
- Front of the thigh. These are the quadriceps.
- Buttocks. These are the gluteal muscles.
This exercise has two types: ‚
- Long lunge ¢ ˆ ’ Focuses on the muscles in the butt
- Short lunge ¢ ˆ ’ Focuses on the muscles in the thigh
Some people will use dumbbells or barbells for this exercise. These are free weights. This can make the muscles work harder. ‚
General
Choose a weight that will let you to repeat the exercise 10 times before resting. If you easily do 10 repetitions, you may not be using enough weight. If you are not able to do 10 repetitions, you are using too heavy of a weight. ‚
Here are the steps in performing the lunge: ‚
- Stand with feet slightly apart. If you are using weights:
- Dumbbells ¢ ˆ ’ Hold the weights in your hands with your arms by your sides.
- Barbells ¢ ˆ ’ Grip the bar of the barbell securely and comfortably.
- Lift the barbell over your head and hold the bar across your upper back at shoulder height.
- Take a long step forward using your right foot.
- Slowly bend your left knee towards the floor. Breathe in when you lower yourself towards the floor.
- Do not let your left knee touch the floor. Keep your right knee bent forming a 90-degree angle. Do not let your front knee bend over the toes.
- Keeping your back straight, slowly straighten the right leg and push yourself back up with your hip and leg muscles. Breathe out when you stand back up.
- Do not lock your knees during this exercise to avoid injuries.
- Repeat 10 times.
- Now do the lunge while stepping forward with your left foot.
- Repeat 10 times.
Before starting with a program, ask your doctor if you are healthy enough to do this exercise. Ask for help from a skilled trainer for a safe and effective exercise program. ‚
If you work with a trainer, your trainer will decide how many sets you should do in a session. If you are just starting to work out by yourself, start with one set of 10. Work your way up to 3 sets of 10 before raising the weight. ‚
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What will the results be?
Doing lunges may help to give you muscles in your thighs and butt that are stronger. They may also look more toned. ‚
What problems could happen?
- If you have hip, leg, or lower back problems, doing this exercise could make your problem worse.
- You may have problems with muscles, ligaments, or tendons. This is more likely to happen if you do not follow the proper steps when doing these exercises. It may also happen if you try to do too many exercises right away.
When do I need to call the doctor?
Call your doctor if you have concerns. ‚
Helpful tips
- Do warm-up exercises before and cool-down exercises after doing lunges. Muscles that are warmed up are less likely to get injured.
- Try this exercise without any weights first before doing this exercise with weights.
- Count out loud when you are holding an exercise position. This helps you to breathe out when you are doing the hard part of the exercise.
- If you are using barbells, ask someone to be a spotter and watch your back during this exercise. This will help avoid back injuries in case of an accident.
- Be sure to not work out the same muscle groups for 2 days in a row. Your muscles need rest to heal.
Where can I learn more?
American Council on Exercise ‚
http://www.acefitness.org/acefit/fitness_programs_exercise_library_details.aspx?exerciseid=8 ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚