Lunges are normally used as a means to strengthen your buttocks and even the thighs. They are even used as a body weight exercise because at the end of the day you can use this as a means of exercise with the help weights as well to help tone your lower abdomen buttocks, thighs and legs. Varying weights can be used on various scales so as to get the ideal situation that you require when it comes to working out with the help of lunges. Lunges can be done at home with the right knowledge on the matter. To know more on what muscles do lunges work, keep reading-
Related Post: How Many Squats a Day Should I Do?
What Muscles do Lunges Work?
- Muscles on your hips. Lunges work on all the gluteal muscles in the hips working on them in a constant fashion so as to make a better environment for a healthy body in regards to your buttocks and your thighs. Your hips are part of the backbone of your body and give you the strength you need so time must be given in this regard.
- Muscles in your thighs. The quads in your thigh are the most used muscles when taking larger steps during a lunge. All four quadriceps are used during smaller lunges to give a better set up of muscle placement in the body.
- Abdominal muscles. During a lunge the abdominis muscle is used extensively by the body to help keep the body in position and to maintain the posture and dexterity that is required to help keep the body straight and fit during a lunge.
- Lower leg muscles. The soleus muscles that are located in the thigh are the muscles that are generally used when we flex our thigh during a lunge. We also use our heel muscles to keep our body centred when lifting up our feet during a lunge.
Different lunge variations to work on those muscles
Lunges with sliding. Lunges with sliding are the best way to get your body moving so that you can work out in a more orderly fashion. Using the ball of your foot on a paper plate or disk put your weight on your right leg and perform at least 8 to 10 reps of these lunges. Slide your leg up and down in an orderly fashion to gain momentum but without causing any strain on your body
Barbell Lunges. This is normally done with medium weight barbell that is placed on a meaty area of your shoulder. It is necessary to use a shoulder cover if necessary. Place your right leg at the back with the knee facing the floor and the left leg in the front and move your knee downward without touching the floor it can take some getting used to. Barbell lunges are not necessarily easy and would require strong upper body strength so it is advised that you first practise normal lunges before moving into this one.
Side Lunges. This exercise requires you to step out to the side with your right foot and put your toes to a point facing forward. After that put all your pressure onto the heel of your right foot and lunge forward putting all the strain on the back of your legs which are primarily the gluts. Do this for about 12 to 15 reps and use your right heel to push yourself back up to do this exercise successfully.
Split Squats. To do this exercise successfully set up a platform of 3 blocks in front of you and place your left legs with toes facing forward on the blocks and the right leg on the ground. With as much force as you can muster lunge forward putting pressure on your left legs and using the blocks as support. Use your right legs and heels to return back into position. Do this exercise 10 to 16 times in reps to help give you an idea as to what muscles do lunges work.
Sliding Side Lunges. Sliding side lunges are very similar to the original side lunges with the only difference that you have to add a good amount of sliding when doing this exercise. It works on your gluts and your abdominal muscles really well to set you up with the best all round workout for your thighs and buttocks giving you a very ideal idea of what muscles do lunges work.
Low Lunges. Low lunges are comparatively easier to do though it does involve some amount of weight lifting as well which can turn out to be tedious at times. But if you are used to the exercise then it can be a lot easier for you to do. Low lunges give you a very ideal idea as to what muscles do lunges work because low lunges actually work on all areas of the abdomen covering all aspects of your buttocks and your thighs..
One-Leg Lunge with Reach. Place your left leg in front and put your entire pressure on it so that your body is resting with most its weight on your left left leg and lung backward. This puts pressure on your thigh muscles to a great extent and allows you to actually build up on your buttocks strength as well giving you a very avid example of exactly what muscles do lunges work so that you have an overall idea when going in. But stay safe because lunging can be a very strenuous exercise.
Lunge Deadlifts. Lunge deadlifts are for people who have already associated themselves with lunges for a long time and know the ins and outs of the entire situation. Lunge deadlifts involve a lot of hard work but give you the best results in this regard because they provide a complete environment where people can work on both their buttocks and their thighs in the most appropriate manner so as to fully understand the whole situation when it comes to lunges. It is the best to do 15 to 20 reps of this exercise and try not to over exert yourself but give your body the tension it needs to grow.
Cautions for Doing Lunges
In order to get what you want out of your lunges do the following:
- By performing a lunge properly you are not putting excess strain on your joints.It is always better to keep your body straight, and your chin held high for the best result. Keep your back relaxed and look at a point in front of you to help maintain focus and keep you well within sight of the situation.
- It is always better to step with one leg forward and your knees facing a 90 degree angle.It is better to follow this because otherwise it would put pressure on your legs and your core as well making it a useless exercise. It is better to follow this because it would otherwise hurt you physically.