Lunges are one of the most common exercises performed in gyms. They are often recommended to all beginners, especially those who have never done them before. However, they can be difficult for some people because of their awkwardness and lack of control. Lying on your back with your knees bent and feet together, place both hands behind you and push up into the air while keeping your legs straight. Your arms should form a 90 degree angle from each other. If you are having trouble performing these lunges, try using a wall instead of the floor or even step off it.
The first thing to remember when trying to perform lunges is that they require strength and balance. Most people are not strong enough to hold themselves up without assistance. Also, many people don’t have the ability to keep their weight evenly distributed throughout their body. Therefore, you will need to use your own strength and balance.
Another problem with lunging is that sometimes you may fall down if you aren’t careful. It is important to make sure that you have a wide enough area around you to be able to do this exercise without hitting anything. In addition, if you are trying to do these on a slanted surface such as a hill, you need to make absolutely sure that you don’t slip and fall.
It is also important to keep your legs straight even when they begin to shake. Many people will instinctively want to bend their legs because they are tired or starting to lose their balance. Remember that if you bend your legs, you won’t be working the muscles to their full potential. If you start to lose your balance or tire out, stop and rest before continuing on with the exercise.
If you are having trouble keeping your footing, try placing a handrail or some sort of brace to help keep your balance. You could also try placing one foot on a stair that is below hip height so that you don’t have to bend your knees as much. If you aren’t having any problems with your balance, try placing one foot on a higher stair.
Ensure that you have a wide enough area to perform these lunges. You want to be able to step comfortably away from the wall without running into anything. Also make sure that there is nothing within your path that you could trip over or knock over when lunging forward.
Choose whether or not you would like to use something to brace yourself against. For example, you can use a chair, the wall, or something else to help you from falling. If you are having balance issues, consider using a wall to brace yourself against.
You may want to start with bent knees until you get the hang of it before trying to stand fully. You should bend your knees about 15 degrees when sitting in a chair. From there, extend one leg out in front of you while keeping the opposite knee bent. Then, return to the starting position and repeat with the opposite leg.
Have someone spot you when doing these lunges. It is important that you have someone help you with your balance when you begin this exercise. This will prevent you from falling or stumbling forward which could cause injury.
Lunges work out a lot of muscles in your legs and give you great strength and stamina in those areas of your body. They can also give your buttocks and upper thigh muscles a good workout as well.
This is an exercise that requires a lot of strength and endurance, but once you develop those, you will have very strong legs. The best part about these is that you don’t require any equipment at all to do them!
#3: The Walking Lunge
The walking lunge is a variation of the basic lunge. The only difference is that you will be moving forward as you lunge and step instead of staying in the same place. This is an exercise that requires a lot of strength and balance, so it’s not for the feint of heart!
It’s best to do this exercise on softer ground such as grass or sand, but it can be done on concrete as well. Be very careful if you choose the concrete, however, because you don’t want to slip and fall.
Stand with your feet hip width apart and your arms at your sides
Take a large step forward, being sure to keep your knees behind your toes. Keep your head up, but don’t look up or down
Perform this exercise for 30 to 60 seconds and then rest for 30 seconds or more before performing the next set
You should perform 3 to 4 sets in total
Tips & Warnings:
Don’t allow your back to arch as you lunge forward
Keep your abs tight and your back straight as you perform this exercise
Foam rolling your legs before performing this exercise will help increase flexibility, which will make it much easier to perform lunges
Performing this exercise on softer ground such as sand or grass will make it easier to lunge since you won’t have to worry about falling on harder ground
Walking lunges are a great way to strengthen your legs and give you more endurance, endurance which can help with overall physical fitness.
These three exercises are very simple and easy to do. To make them easier you can hold light dumbbells in your hands when you perform these. Or, if you want a greater challenge, try doing them one leg at a time without anything in your hands. The best part about these is that they are free!
So, the next time you are out and about and have nothing to do, give one of these a try!
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Sources & references used in this article:
The Balance of Power in the Hips by J Pilotti – breakingmuscle.com
This Is Not The Story You Think It Is: A Summer of Letting Go, Loving from Afar and 21 Jars of Tomato Sauce by L Munson – 2011 – books.google.com
6 Ways to Sprint Like A Champ by SRA T-Nation – xbodyconcepts.com
Dogs Are People Too: The Practical Guide to Understanding and Training Your Dog (because you’re more alike than you think!) by MJ Alsina, PCTA CPDT-KA – 2016 – books.google.com
This is Me, This is Who You Think I Am: Disgust and the Liminal Agency of Young Adolescents by AC Marcaccio – 2018 – macsphere.mcmaster.ca
Training fencing by B Barth, K Barth – 2003 – books.google.com
Ladies who lunge: celebrating difficult women by T Brabazon – 2002 – books.google.com