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.
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 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 and then do 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. Your upper body remains upright. Your right leg is in front of you and the knee joint is above the tips of your toes (knee bent at 90°).
4
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 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
Body weight
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