In short, the Lunge is underrated. This movement is essential in preventing and correcting imbalances between the left and right legs. It is functional because it mimics walking, jogging, hiking, running, sprinting, cycling, going up stairs, and any other one leg activity you can imagine.
In terms of muscle-building, it will intensely target the glutes (butt), hamstrings (back of thigh), adductors (inner thighs), and quadriceps (front of thigh) in ways that squats and leg presses do not. Also, you get to work each leg evenly without one trying to dominate the movement while the other doesn’t get enough work, as in a bilateral movement such as the squat or leg press.
*Two additional facts ladies can appreciate: 1) lunges are more effective at targeting the largest of the three inner thigh muscles (adductor magnus shown above) than those adductor machines you sit on to open and close your legs,
we've all done this at least once
and 2) lunges also require balance, hip/core stability, and flexibility. They’re great for you in so many ways.
no more useless gimmicks
It’s easier to point out the weak(er) leg when performing lunges because you can see the compensations that each leg may, or may not have, apart from each other. For example, the left leg may execute the lunge with good alignment (knee aligned with toes, hip aligned with knee, core upright) while the right leg may execute the lunge with weakness or compensation somewhere along the kinetic chain (the knee may turn inward, the toes may point outward, hip may drop, and an overall feeling of lack of balance can occur).
One of the many ways to correct this unequal weakness problem while performing the lunge is to simply do more reps and/or sets with the weak leg. Practice makes perfect. Well, almost. You need to concentrate on maintaining posture and joint alignment, as well as being aware of engaging the right muscles. Form and technique are crucial in this movement. Performing them carelessly will only feed into those weaknesses and imbalances that were aforementioned.
There are countless variations of lunges you can do: forward, reverse, sideways, walking, rotational, jumping, and even walking backwards. They all require the same fundamental form and mechanics despite the changes of direction and resistance. That means having an upright core with a slight lean, hip-knee-toe alignment, and proper planting of the heel and foot. For forward or walking lunges I often say to assign each leg its own invisible lane in order to maintain proper stance width and not cross over to the other leg’s lane.
Applying a load to lunges will increase its effects. For example, holding dumbells and weights in your hands, or carrying a barbell on your shoulders. Again, attaining proper mechanics of these fundamental exercises with bodyweight is crucial before you apply a load. Heavier resistance will increase strength and size of the muscles involved, and will indirectly improve the speed of functional activities.
*A key point to remember, don’t allow your back knee to hit the ground. You will momentarily lose the contraction and be susceptible to injury or contusion.
Thanks for stopping by and checking out the lunge. You can email me with any questions and concerns. Make sure you subscribe as well!
(Copyright 2011 by Javier Fleites/Mr. Workout. All Rights Reserved. This material may not be published, broadcasted, rewritten or redistributed without permission.)
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