Imagine a complete leg workout with a single exercise that you can do at home. That would solve some problems, mainly the lack of time and gym, wouldn’t it?
Today I will bring you some variations of an exercise that, in addition to strengthening the muscles of the legs and glutes, also works with:
Quadriceps muscles (M. Rectus Femoris, M. Vastus Lateralis, M. Vastus Medialis, M. Vastus Intermedius) Posterior thigh muscles (M. Biceps Femoris, M. Semitendinosus, M. Semimembranosus) Tensor fascia lata Adductors Gluteus maximus Gluteus minimus Sartorius Gracilis
This exercise requires the core musculature to be activated during execution to maintain posture. The same exercise also promotes gain in motor coordination and body awareness.
It is a very popular exercise because it can be performed anywhere, without the need for equipment or accessories, and it is one of the most efficient movements for the lower limbs, like the muscles I mentioned in the list above.
Because it works the lower limbs unilaterally, it is an important ally in your training to correct possible muscle imbalances prevalent on only one side of the body, in addition to the fact that there are variations that can make it a more advanced exercise, which requires mobility and stability. in the joints.
Who am I talking about?
Yes, himself, the sink, stride, or whatever name he has.
Here’s how you should perform the exercise safely and efficiently, with five variations for you to do:
The variations are:
Isometric lunge; Unilateral lunge; Alternate lunge; Heel lunge; Foot lunge.
They can form your complete leg training set.
You can do 3-5 sets of each variation, depending on your fitness level, 10-15 reps each leg. One thing in particular is that I don’t rest in the lunge sets, I take advantage of the leg rotation to make the training even more intense, but this is optional.
Despite being an exercise that can be done in a simple way, there are some details that can lead you to make mistakes during execution, always pay attention to:
The correct angle of the knees when executing the movement is 90º, so lengthening or shortening the stride too much can harm your posture. The shoulders must be in line with the hips. Launching the trunk forward can cause pain and discomfort in the lower back. The speed of execution must be adequate for you to do the exercise, so that the muscles are working and that you can maintain balance to complete your set. be careful not to hit the knee on the floor. Be careful that the base of the feet is not too open or closed, this will directly influence balance.
If what prevents you from performing the lunge is knee pain, the ideal thing is that you make an evaluation with an orthopedist to identify the cause of this discomfort and make the appropriate treatment. The sooner you start proper treatment and strengthening, the faster you can do all the exercises.
One of the advantages of the lunge is that there is a greater balance component. It is an exercise that with variations can become more advanced and complete. Just like the deadlift and squat, it is a functional exercise, of strength and with a great capacity to generate function and ease even in everyday tasks.
As with any other exercise, it is not recommended to lunge daily. Rest is essential for muscle recovery and to avoid injuries. Put at least one day of rest to go back to performing exercises that require the same muscles worked in the lunge.