This post may contain affiliate links. This means we receive a commission on the sale of certain items. This is at NO additional cost to you. Visit the policies page to learn more.
Leg day sucks, amirite?
Most people (my past self included) dread lunges. They’re unpleasant and difficult. Why bother?
Well, lunges are a fabulous exercise. Once you realize all the benefits of lunges, you realize that they’re worth the unpleasantness.
Table of Contents
What is a lunge?
My favorite definition of a lunge comes from dictionary.com. A lunge is “a sudden forward thrust of the body, typically with an arm outstretched to attack someone or seize something.”
From this day forth, every lunge you do just imagine you’re attacking someone. Lunges are better already.
What Muscles do Lunges Work?
Lunges are going to work your body from the ribs down, front and back.
The lunge is mostly a lower body exercise. It works several muscle groups simultaneously.
Glutes – also known as your ass, butt, bum, tush, rump, posterior, bottom, and a couple hundred more.
Hamstrings – The back side of your thighs.
Quadriceps – The front side of your thighs.
Calves – The back side of your lower legs.
Core & Back – Your ab muscles & lower-back muscles will work to stabilize you during lunges.
What are the Benefits of Lunges?
There are so many benefits of lunges. They are a stellar exercise. The 6 best benefits of lunges – functional, strength, flexibility, balance, spine, convenience.
Benefits of Lunges #1 – Lunges are a functional exercise
Functional exercises are ones that directly affect your everyday movements.
Lunges are usually considered to be the ultimate functional exercise for your lower body.
Benefits of Lunges #2 – Ass, Legs & Core Strength
This is three benefits in one.
Lunges target the muscles of your lower body. They’re a truly comprehensive lower-body exercise that hit your glutes, hamstrings, quads, and calves.
They also target your abs and lower back. The balance and stability that lunges require activate those muscles.
Benefits of Lunges #3 – Flexible Hips
Your hip flexors are the muscles you use to flex your hips.
In today’s society, people spend a lot of time sitting which can create stiff, inflexible hips. This can also lead to lower back pain.
Lunges will force your hip flexors to stretch. This stretching will increase their movement and flexibility.
Benefits of Lunges #4 – Balance
Lunges are unilateral. This increases your balance and stability.
A unilateral exercise is one that works one side of your body independently from the other.
In the case of lunges, the front leg will be working the quads and the back leg will be working the glutes and hamstrings.
Furthermore, the action of doing the lunge contributes to the improvement. Your muscles must work to keep you stable as you move. Lunges help train your body to react to changes quicker, increasing balance.
Benefits of Lunges #5 – Spinal Care
The spine is not only generally neglected in exercise, but it’s also often strained. Lunges, however, provide rest and recovery for your spine.
This rest and recovery are often called spine deloading. A lot of exercises compress your spine (load weight onto it). Lunges do the opposite, they release the compression (hence the term deloading).
There’s nothing particularly wrong with spine-loading exercises – your spine can take it. However, the break and deloading is a beneficial recovery time for your spine.
Benefits of Lunges #6 – An Anytime, Anywhere Exercise
Lunges are another exercise (like squats) that can be done anytime and anywhere.
Lunges require no equipment, no special training, no expenses. If you have room to walk a couple of steps, you have room to do a few lunges.
4 Types of Lunges
The different types of lunges provide mildly different physical benefits. However, they provide a giant range of exercises for everyone from beginners to advanced. This range also means that you can easily change it up to avoid boredom.
Lunge Type #1 – Static Lunges
This is the basic lunge – everyone starts here. You should perfect the static lunge form before moving on to any other type of lunge.
How to do a Static Lunge
- Stand up straight. Keep your shoulders relaxed and your chin up.
- Step one leg forward.
- Lower your hips until both of your knees are bent 90°.
- Raise your hips and step back to the starting position.
- Repeat with the other leg for 1 rep.
Notes: Do not let your knees touch the floor. Your body weight should be in your heels, not your toes. Keep your front knee in line with your ankle.
Static Lunge Progression
Once you have perfect form, you can try one of the lunge alternatives below.
If you want to keep doing static lunges, grab a dumbbell, barbell, or homemade dumbbell alternative and do lunges with the extra weight.
Lunge Type #2 – Walking Lunges
Once you’ve mastered the static lunge, you might want to try walking lunges. Walking lunges are exactly what they sound like. You’re walking but instead of steps, you’re doing lunges. It’s hard but satisfying.
How to do Walking Lunges
The setup for the first lunge is basically the same as a static lunge, after that though, not so much.
- Stand up straight. Keep your shoulders relaxed and your chin up.
- Step your right leg forward.
- Lower your hips until both of your knees are bent 90°.
- Drive your hips up and forward, through your right leg and step into a lunge on your other side.
- Repeat, moving forward with each one.
Notes: Two steps is considered one rep.
Walking Lunges Progression
When you’re ready to move on you can try lunge type #3 or add weight to your walking lunges.
Lunge Type #3 – Reverse Lunges
Reverse lunges are a little bit less stressful on the knees. This makes them a great alternative for people with knee problems.
Reverse lunges can be done static or walking.
How to do Reverse Lunges
Setup for a reverse lunge is the same as a static lunge, you’re just moving back instead of forward.
How to do Static Reverse Lunges
- Stand up straight. Keep your shoulders relaxed and your chin up.
- Step one leg backward.
- Lower your hips until both of your knees are bent 90°.
- Raise your hips and step back to the starting position.
- Repeat with the other leg for 1 rep.
How to do Walking Reverse Lunge
- Stand up straight. Keep your shoulders relaxed and your chin up.
- Step your right leg backward.
- Lower your hips until both of your knees are bent 90°.
- Drive your hips up and forward, through your right leg and step into a lunge on your other side.
- Repeat, moving forward with each one.
Note: Walking reverse lunges are extra challenging. Be careful and watch your form!
Reverse Lunge Progressions
Add weight. Mix up the types of lunges you’re doing.
I regularly do 12 lunges (per leg) as follows:
- 4 walking forward lunges
- 2 static forward lunges
- 4 walking reverse lunges
- 2 static reverse lunges.
This gives me a nice coverage of all the types and I find it a little more interesting. Sometimes I add in some Cursy Lunges, too.
Lunge Type #4 – Curtsy Lunges
This lunge has a unique action. You’re crossing over your legs.
How to do Curtsy Lunges
- Stand up straight. Keep your shoulders relaxed and your chin up.
- Step one leg backward, crossing it behind your other leg (like a big curtsey).
- Lower your hips until both of your knees are bent 90°.
- Raise your hips and step back to the starting position.
- Repeat with the other leg for 1 rep.
Curtsy Lunge Progressions
Add weight and/or a hop.
Adding Lunges to Your Workout
The obvious time to add lunges is to leg day. Do 3 sets of 12 (each leg).
I usually do lunges on arm day though. I’ll do them (usually walking) simultaneously with bicep curls.
Tracking Your Workouts
If you’re not tracking your workouts, you’re not going to be getting the best results.
You’re never going to perfectly remember what you’ve done over the last few workouts – that’s where a tracker comes in.
You can use anything to track your workouts. A notebook (or notes app), a dedicated app (I use JeFit), a receipt, whatever. As long as you’re tracking.
This way, you can easily see past trends and know when you should be increasing weight or progressing to the next step.
Don’t Go It Alone
You don’t have to be alone when working out – even if you’re alone.
Find a likeminded friend to share workouts with. You don’t have to be together, but someone to listen and celebrate and compete with!
If you don’t have a person, let This Bitch and her readers be your crew. We’d be happy to be here for you!
Lunge Forth
With four different lunge types to try, there’s no reason not to be doing lunges.
The benefits of lunges are far-reaching. Make sure to add them to your workouts and reap the benefits!
You can start small, and work your way up!
If you liked this post, please PIN IT or share it. Thanks!
.
Related Posts
