Effects of Lunges on the Human body

There are many types of weight training exercises that have been proven effective by various trainers in the world of physical fitness. One of the exercises that can be done by just about anybody is the lunge. The lunge has been classified as a weight training exercise that focuses on strengthening the gluteal muscles, quadriceps, and the muscles that form “hamstrings”. Short lunges focus more on the quadriceps, whereas the long lunges emphasizes the “glutes” more.

What are lunges?

Lunges are done with the individual standing with their feet apart at shoulder-width. He or she then steps forward, landing on the heel first. The knee of the person should form a 90 degree angle directly above the toes, but not further, as taking a shorter step may add more pressure to the person’s knee. The motion performed is continued until the knee at the back is almost touching the ground. Then the individual returns to his or her starting position by going upward, powering up with the use of the front leg.

Types of lunges

Of course, there are a number of other styles of lunges, but the initial concept stated above often remains true in each variation. The difference is that there is some added particular movement that has been said to enhance the effect of the lunge. Some of the variations of lunges include the following: backward lunge, rotational lunge, knee hug lunge, forward lunge plus twist, forward lunge elbow to instep, lateral lunge – step & return drop lunge to lateral lunge, revolved lunge, and many more.

Some people even make use of added weights to increase the difficulty level of the lunges. The added weights often come in the form of dumbbells or barbells that are held in each hand. Some people place barbells with weights on top of their neck and shoulders. However, using additional weight should be done after checking with the doctor if this is advisable for the person, and in most cases, should only be done if somebody else is watching so that help may readily be provided.

Gain more with lunges

Performing the lunge helps gain functional strength of the body plus muscle endurance, as well as fast first step reactions. This exercise is often included in the daily exercise regimen of martial artists and all athletes as it helps strengthen all parts of the body. Along with the building of strength, speed and faster movement patterns have been observed in people who have been doing the lunge especially at greater intensities.

Not a lot of people may automatically appreciate the benefits of lunging, but those who have done it tend to fully appreciate the powerhouse contribution the lunge has especially for those who are in training. For those who are still starting out with the lunge, it is always best to start at a more conservative level, and gradually increasing the intensity of the exercise. There is no point jumping directly to the most complex variation of lunging as this often results to failure.