Lunges are a functional exercise to optimally train your entire leg muscles. This version mainly trains the gluteus (buttocks), but also the quadriceps (front of the thigh) and the 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.
Exercise
Squat in a lunge
(focus on bottom)
Type: Unilateral
Rest: 180s
Equipment: Fitnessband lang
Tutorial
1
Place a long fitness band around your neck and stand with your left foot on the other end of the band. Stand with your feet hip-width apart and place your hands on your hips or in front of your body.
2
Take a lunge forward with your left leg. Your left leg is now in front of you and the knee joint is above your ankle (knee bent at 90°). Your right leg is bent at an angle of approx. 90° and your knee is under your hip on the floor. Your upper body remains upright. This is your starting position.
3
Push up vertically with your left leg until both knee joints are fully extended. Exhale as you do so.
4
Lower your body vertically downwards until your knee joints are bent 90° again and you are back in the starting position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.
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 over your ankle. It should be bent 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 gluteus.
Always ensure correct execution first. Only add weight when the form of your movement is stable.
TIP: To make the exercise harder, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Gluteus Maximus
Secondary
Gluteus Maximus
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Resistance band long
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