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. You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Squat in a lunge
(focus on thighs)
Type: Unilateral
Rest: 180s
Equipment: Fitnessband kurz
Tutorial
1
Position a short Theraband around your thighs, just above your knees. Stand with your feet shoulder-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 also 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!
IMPORTANT: if you have knee problems and experience pain when performing this exercise, perform the exercise in a more hip-dominant manner - lunges (focus on the buttocks).
Muscle groups
Primary
Thigh (quadriceps)
Secondary
Gluteus Maximus
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Resistance band short
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