Lunges are one of those bane of existence exercises that cause newbie athletes to cringe with dread at their very mention. Fortunately though, they are also the easiest and most efficient way to sexy runway model legs as well as superior balance. By following these straight forward lunge exercise tips you’ll have great looking strong legs in no time.
Levels of Progression
Since the movements for lunges stay the same no matter what level you are, there are a few modifications that can be made to increase the resistance and energy required to complete your lunges for a more intense work out.
- Beginner – No need for weights at this stage of the game. Take this time to get used to the motions and build better balance before moving onto harder levels.
- Intermediate – At this level you are now ready to add hand weights to the lunge routine. When using hand weights you will be holding them straight down at your sides with straight arms for the full motion of the lunge and reset.
- Advanced – Advanced level lunges are completed using a bar across the back of the shoulders. This focuses on upper body balance as well as continuing with leg strength training by moving the center of gravity up the body.
How to do a Lunge
Begin lunges with both feet together about shoulder width apart, alternating between sides. Step forward far enough for your stationary foot’s heel to lift off of the ground and that knee to hover approximately an inch over the ground. Hold this position for a second or two then return to the standing position. Try and make sure that you return to the same starting point avoiding shifting forward with each lunge. Watch your pasture keeping your head and shoulders back, especially if using weights.
Start with six repetitions per side and work yourself up to ten repetitions per side per set; doing three to six sets. Once you reach your maximum of repetitions and sets it is time to move up to the next hardest level in the list above by adding weights. As with all weight or strength training take a brief five to ten second break between each set to give your body a reset period.
Muscle Groups being worked
Lunges are a great work out for building balance and coordination after an injury. They work the entire leg and parts of the core when performed correctly. Some places you can expect to see improvements after a few weeks of regularly performing lunges with your weekly work out are; gluts, thighs, calves, and ankles. Lunges are also great for strengthening weaker lower leg muscles that lead to shin splints, aiding in the recovery of this painful runner’s affliction.
Having strong gorgeous legs are only a lunge away. Ok, it will take more than one. But, if you are looking to have a strong sense of balance along with sexy summer legs to sport under those short shorts, lunges are about to be your new best friend.