Lunges are a great exercise that works on strength, stability and balance targeting both lower extremity and the trunk/core musculature. They are a great ‘bang for your buck’ exercise that can create quick changes in multiple muscle groups.
To perform a lunge:
1. Start in a standing position, gently contract (draw in) lower abdominals
2. Step forward, keeping front foot flat, rear foot on your back toe
3. Front Knee stays centered over the foot, not allowing the front thigh to turn ‘in’ or medially and making sure to keep the front knee from crossing over the front of the toes
4. Keep chest upright, shoulders, hips facing forward and trunk centered
5. Contract hamstrings, quads and gluts to pause in desired end position (do not let rear knee hit the floor)
6. Push back to starting position and switch to the opposite side
Start with reps of 10-15 and slowly work up to 3 sets.
Feel free to mix it up a bit! You can add weight, try reverse lunges, step onto a bosu ball or do a ‘lunge walk’ where you walk with each step being a lunge.
Typically, it takes up to 2 wks to accommodate to a new exercise, however, if you are experiencing any joint pain or soreness that you are not sure about feel free to contact your friendly Alpine Physical Therapist and we can help you find the exercise that’s right for you. Cheers.
I so appreciate your correspondence and tips. Thx
When it comes to shaping the legs and bottom, lunge exercise will be the winner. Although this movement targets the quadriceps, still it pays attention to other muscles group- including hamstrings, glutes, calves, and core. I think it is quite significant to perform them regularly in order to tone your lower body. One can perform this exercise without an expensive gym outfit. Basically, it’s the anywhere and anyhow exercise. It has a number of advantages- including working on multiple muscles, improving both balance and coordination, evening out the muscular imbalances etc. However, the most prominent demerit is doing it improperly can lead to serious back pain. So, if you are planning to include this drilling into your physical activity session, make sure you are performing the exertion with the correct postures to cultivate a lean physique without any back and joint injuries.