Lunges with and without weights

Lunges with and without weights

Exercise Options:

The main muscle groups: Hips
Additional muscle groups: Caviar
For whom: For athletes of all skill levels
When to do: At the beginning of a leg workout

Lunges perfectly increase flexibility, as well as the strength of your hips and buttocks. This exercise is suitable for beginners to tone up and put the squat technique before more difficult exercises. And lunges with a dumbbell or bar will help experienced athletes improve the shape and shape of their legs. Another strong point of this exercise is the need to swing legs independently of each other, which is important if equipoise vs deca, for some reason, they received different loads.

Exercise lunges


Barbell lunges execution technique:

  1. Stand straight, feet shoulder-width apart. Take dumbbells in your hands or put the barbell on your shoulders if using weights. This is the starting position.
  2. Take a wide step forward and, keeping your body balanced and upright, sit down so that your knee almost touches the floor. Inhale while squatting. Please note: as in other exercises with squats, do not let the knee of the leg, which you took a step to go forward for the foot. Violation of this recommendation creates unnecessary strain on the knee joint and can lead to injury. Try to keep the shin perpendicular to the floor.
  3. Using mainly the muscles of the thigh as you exhale, climb back and return to the starting position.
  4. Perform the required number of repetitions on each leg.


During equipoise results, it is important not to lose balance and do it without jerking. If you find it difficult to balance, never do lunges with a barbell, use equipoise dosage or first put the equipment without any weighting at all.

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In addition, make sure that the knee of the front leg does not go beyond the imaginary line that goes up from the toe of your foot. When the knee comes forward, a strong load is created on it and it can be injured.

Lunges Muscles Worked Картинки по запросу "lunges anatomy"

Lunges are aimed at developing quadriceps (the front of the thighs) and buttocks. Also, they give a load to your abducting and adducting thigh muscles, which are responsible for moving the thigh in or out. In order to maintain balance, a large number of other muscles are involved: hip flexors, calf muscles, abs and spinal muscles.

Lunge Variations:

  • Lunges are very easy to complicate. To do this, use the dumbbells, holding them on arms extended downwards or put the barbell on your shoulders. For advanced, the bar is the preferred option, since they have no problems with balance, and the bar harnesses the stabilizing muscles more strongly.
  • An even more difficult version is walking with lunges. You lunge forward, then rise and place your hind leg near the front, and then make a new lunge from the other leg.

Performing lunges with a jump brings them closer to cardio exercises: the dynamic load on the muscles increases and the heart, respiratory and circulatory systems are included in the work of the stronger.

jump lunges

This variation does not require additional weighting. Instead, you make a jump, change your legs in the air, and land elastically while continuing to squat.


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