Lunges are a functional exercise to optimally train your entire leg muscles. This variation is performed backwards and 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
Backwards (focus on thigh)
Type: Unilateral
Rest: 180s
Equipment: Kurzhantel
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 backwards with your left leg. Your left leg is bent at an angle of approx. 90° and your knee is under your hip on the floor. Keep your upper body upright. Your right leg is in front of you and the knee joint is above the tips of your toes (knee bent at 90°). Breathe in as you do this.
3
Push back up with your right leg until your legs are side by side again and you are back in the starting position. Breathe out 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 back 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
—
Tertiary
—
Equipment
Dumbbell
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
