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    I. Muscles Activated

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    Serifa Pasovic
    The lunge exercise works the lower body and core muscles by stepping forward or sideways in a stance where both knees bend at 90 degrees. There are many variations of lunges that target different muscle groups and can be done with or without weight. It is important to perform lunges properly to avoid injury, such as keeping the front knee behind the toe and maintaining an upright torso.

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    I. Muscles Activated

    Uploaded by

    Serifa Pasovic
    89 views3 pages
    The lunge exercise works the lower body and core muscles by stepping forward or sideways in a stance where both knees bend at 90 degrees. There are many variations of lunges that target different muscle groups and can be done with or without weight. It is important to perform lunges properly to avoid injury, such as keeping the front knee behind the toe and maintaining an upright torso.

    Original Title

    How-To-Lunge

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    The lunge exercise works the lower body and core muscles by stepping forward or sideways in a stance where both knees bend at 90 degrees. There are many variations of lunges that target different muscle groups and can be done with or without weight. It is important to perform lunges properly to avoid injury, such as keeping the front knee behind the toe and maintaining an upright torso.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    89 views3 pages

    I. Muscles Activated

    Uploaded by

    Serifa Pasovic
    The lunge exercise works the lower body and core muscles by stepping forward or sideways in a stance where both knees bend at 90 degrees. There are many variations of lunges that target different muscle groups and can be done with or without weight. It is important to perform lunges properly to avoid injury, such as keeping the front knee behind the toe and maintaining an upright torso.

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    © All Rights Reserved
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    The lunge exercise is a technique that

    strengthens various muscles in the lower body


    and core. In addition, lunges can be performed in
    various stances to target different muscle groups
    with or without added weight. Performing lunges
    the correct way is very important to reduce the
    risk of injury.

    I. Muscles Activated:
    • Glutes
    • Quadriceps: Vastus Lateralis,
    Rectus Femoris, Vastus Medialis,
    Vastus Intermedius
    • Hamstrings: Biceps Femoris, Semimembranosus,
    Semitendinosus
    • Stabilizers: Calf Muscles, Abdominal Muscles, Core and Back
    Muscles and Tibialis Anterior
    • Adductors (depending on lunge variation)

    II. How to Complete a Lunge:


    • Stand with feet shoulder width apart
    with arms hanging by side or hands
    on hips. Keep your upper body
    straight and maintain a tight core
    with shoulders back and chin up.
    Focus on an object in front of you to
    avoid looking down.
    • Begin with moderate step forward
    while breathing in and lower your
    hips until both knees are bent at a 90 degree angle. Do not push
    your front knee over your toe to avoid placing additional stress
    on the knee. Make sure that the back foot is not touching the
    floor while lunging forward.
    • Return to the starting position by pushing your body upright by
    driving through the heel and breathing out.
    • Repeat 3 sets of 10 repetitions on each side.
    III. Variations:
    Figure 1: Reverse Lunge Figure 2: Side Lunge Figure 3: Curtsy Lunge

    Figure 4: Walking Lunge Figure 5: Dumbbell Lunge Figure 6: Decline Lunge

    Figure 7: Incline Lunge Figure 8: Jumping Lunge Figure 9: Lunge w/Bicep Curl

    Figure 10: Barbell Lunge Figure 11: Long Step Lunge


    IV. Benefits of Lunges:
    • Increases stability
    • Improves balance
    • Strengthens core and lower body
    • Able to modify exercises to target various muscle groups

    V. Avoiding Injury:
    • Always listen to your body! If you feel pain while performing
    lunge exercises take smaller and shallower steps. Increase
    lunge distance and depth as pain subsides.
    • Avoid front knee going over
    your toe. This can place
    more stress on the knee.
    • Begin with stationary
    lunges before progressing
    to different lunge
    variations. Practice form
    and control before adding
    weight or increasing
    repetitions.
    • Keep torso upright.
    • Avoid locking out knee to keep tension on desired muscle group.
    • Don’t overdo it! Begin with 3 sets of 10 repetitions on each
    side before increasing repetition or adding weight.

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