Lunges are a functional exercise to optimally train your entire leg muscles. This version mainly trains the quadriceps (front of the thigh), but also the gluteus (buttocks) and calf 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.
You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Lunges
(focus on thighs)
Type: Unilateral
Rest: 150s
Equipment: Fitnessband kurz
Tutorial
1
Attach a short fitness band just above your knees. Stand with your feet hip-width apart and place your hands on your hips.
2
Take a lunge forward with your left leg. Your left leg is now in front of you and the knee joint is above the tips of your toes (knee bent at 90°). Your right leg is also bent at an angle of approx. 90° and your knee is under your hip on the floor. Keep your upper body upright. Breathe in as you do this.
3
Push back 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!
Do the lunges straight forward so that you are in a stable position. Push your front knee straight forward so that it is in line with your foot. Push your front knee forward until it is above the tips of your toes. It should be bent slightly less than 90° in the lower position. Make sure that your knee and ankle joints remain stable and your hips remain horizontal. Consciously push back from the quadriceps.
IMPORTANT: if you have knee problems and experience pain when performing this exercise, then perform the exercise in a more hip-dominant position -> lunges (focus on your bottom).
TIP: To make the exercise harder, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
Gluteus Maximus
Tertiary
Thighs (hamstrings)
Calf
Equipment
Resistance band short
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