Lunges are a functional exercise to optimally train your entire leg muscles. This variation is performed to the side and mainly trains the abductor muscle (gluteus medius), but also the gluteus maximus (buttocks) and the rest of the thigh muscles. The lunge is a movement that occurs constantly in everyday life and it is therefore particularly important to train it. It is a unilateral movement that improves stability throughout the body.
Exercise
Lunges
lateral
Type: Unilateral
Rest: 180s
Equipment: Kurzhantel
Tutorial
1
Stand with your feet hip-width apart and hold a dumbbell with both hands in front of your body.
2
Take a lunge to the left with your left leg. Your left leg is now bent at an angle of approx. 90° and your knee is over your ankle. Your upper body remains upright. Your right leg remains straight. Breathe in as you do this.
3
Push yourself back up with your left leg until your legs are side by side again and you are back in the starting position. Exhale as you do so.
4
One repetition with the left side has now been completed. Then repeat this process with your right side until you have completed the specified number of repetitions with both sides.
Tip
Engage your core muscles and maintain your body tension throughout the exercise. Keep your back straight and upright throughout the exercise. Do not bend your upper body forward!
Always ensure correct execution first. Only add weight when the form of your movement is stable.
Muscle groups
Primary
Thigh (abductors)
Secondary
Gluteus Maximus
Thigh (quadriceps)
Tertiary
Thighs (hamstrings)
Calf
Equipment
Dumbbell
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