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Description

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.

Exercise

Lunges

Walking (focus on thigh)

Type: Unilateral

Tutorial

1

Take a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at the side 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 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. Your upper body remains upright.
3

Push up with your left leg and then, in one fluid movement, do a lunge forward with your right leg. Your right leg is now in front of you and the knee joint is above the tips of your toes. Your left leg is bent at an angle of approx. 90° and your knee is under your hip on the floor.

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.
Always ensure correct execution first. Only add weight when the form of your movement is stable.
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 the buttocks).

Muscle groups

Primary

Thigh (quadriceps)

Secondary

Gluteus Maximus

Tertiary

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Description

Lunges

Tutorial

Muscle groups

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