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.
Stand with your feet hip-width apart and hold your hands in front of your chest.
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 up with your right leg and at the same time bring your left knee in front of your body. You are now standing on your right foot and your left leg is bent 90° in front of your body in the air. Keep your thigh horizontal and your lower leg vertical. Exhale as you do this.
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 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.
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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