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Benefits of Lunges
The lunge is a multi-joint exercise that can help tone and strengthen many muscles in the lower body. This includes the quads (front of the thighs), hamstrings (back of the thighs), glutes (buttocks), and calves (back of the lower leg).
Your hip flexors are stretched during the lunge. This improves their flexibility and counteracts the shortening and tightening that can happen when you sit for long periods.1 You also engage your core muscles for stability, which can help you maintain balance2 and prevent injuries.3
Another benefit of lunges is that they are a functional exercise. This means that they mimic actions you take throughout daily life, such as when picking something up from the floor. Since lunges work large lower-body muscle groups, it may even improve your metabolism.4
When compared to other lower-body exercises such as squats, the split stance used in lunges changes the load on your body, allowing you to work each leg more independently.
Lunges vs Squats
Lunges and squats are both excellent lower body strength and muscle building exercises. Lunges are a unilateral exercise, meaning you work one side at a time. Basic squats are bilateral, working both sides at once. Lunges increase stability and help with muscular imbalances on different sides of the body. Squats are excellent for building lower body strength and core stability. Add both lunges and squats to your workout routine for the best results.
Other Variations of the Lunge
The lunge has many variations, enabling beginning exercisers to make it more accessible and advanced exercisers to increase the challenge.
Assisted Lunge
With this lunge variation, you hold a stationary object like a wall or chair for better balance. This allows you to focus on form without worrying about tipping to one side or the other. Place the palm of your hand on the object to steady yourself as you lower down and raise back up.
Stand so that the wall or chair is beside you and closest to the leg that is farther back.
Half Lunge
This variation involves a smaller range of motion because you only lower down half as far as in a standard lunge, stopping well before your front knee is at a 90-degree angle. This can help you keep good form without placing as much stress on the knee joints.
Front Foot Elevated Lunge
Placing your front foot on a step or small platform is another modification to try if regular lunges make your knees ache. Make sure your entire front foot is on the step or platform and lower your body until your front thigh is parallel to the floor.
Dumbbell Lunge
You can add intensity to your lunge by holding dumbbells during the move. A dumbbell lunge follows the same basic steps except that you’re holding a weight in each hand and your arms are hanging at your sides versus resting on your hips.
Start with light weights and progress when you are able to do the required reps with good form.
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