Lunge

Lunge

A lunge is a physical exercise that involves stepping forward or backward with one leg while keeping the other leg stationary, then lowering the hips until both knees are bent at approximately a 90-degree angle. Lunges are commonly used in strength training, fitness, and physical therapy to improve muscle strength, balance, and flexibility.

Types of Lunges

There are several variations of lunges, each targeting different muscle groups and providing unique benefits:

• Forward Lunge: The most basic form, where the individual steps forward with one leg and lowers the hips.
• Reverse Lunge: Involves stepping backward instead of forward, which can reduce the strain on the knees.
• Walking Lunge: A dynamic variation where the individual performs consecutive lunges while moving forward.
• Side Lunge: Targets the inner and outer thighs by stepping to the side.
• Curtsy Lunge: Involves crossing one leg behind the other, targeting the glutes and inner thighs.

Muscles Worked

Lunges primarily target the following muscle groups:

• Quadriceps
• Hamstrings
• Gluteus maximus
• Calves
• Core muscles

Benefits

Lunges offer numerous benefits, including:

• Improved muscle strength and endurance
• Enhanced balance and stability
• Increased flexibility in the hips and legs
• Better coordination and motor control
• Potential for injury prevention through strengthening of stabilizing muscles

Common Mistakes

To maximize the effectiveness of lunges and prevent injury, it is important to avoid common mistakes such as:

• Allowing the front knee to extend beyond the toes
• Leaning too far forward or backward
• Not maintaining a straight back
• Failing to engage the core muscles

Related Exercises

• Squat (exercise)
• Step-up exercise
• Leg press
• Deadlift

See Also

• Strength training
• Physical therapy
• Exercise physiology
• Fitness