Lunges: benefits and variations!

There are a few of those exercises that shouldn't be missing from any fitness schedule. This mainly concerns exercises that can fulfill several roles at the same time. This way you achieve more results within the same time and with less effort! Lunges are one of those ideal exercises that you really shouldn't be able to do without.
There are a few of those exercises that should not be missing from any fitness schedule. This mainly concerns exercises that can fulfill several roles at the same time. This way you achieve more results within the same time and with less effort! Lunges are one of those ideal exercises that you really shouldn't be able to do without.

They are not difficult, but they are tough. In addition, countless different variations are possible. Every reason to get started quickly, in other words! In today's blog, we'll tell you all about the benefits of this leg exercise for your body.

Which muscles do you use with lunges?

Lunges are basically an exercise for your thighs. That is, your hamstrings, quadriceps and gluteus (glutes) are the muscle group that is most affected by this exercise. However, these big muscles are by no means the only muscles that are put to work when you perform lunges!
Lunges are basically an exercise for your upper legs. That is, your hamstrings, quadriceps and gluteus (glutes) are the muscle group that is most affected by this exercise. However, these big muscles are by no means the only muscles that are put to work when you perform lunges!

This is a so-called compound exercise, which means that various auxiliary muscles are also trained. This way you also train your calves and core when you perform lunges. That way many important muscle groups are covered.
This is a so-called compound exercise, which means that various auxiliary muscles are also trained. This way you also train your calves and core when you perform lunges. In this way, many important muscle groups are covered.

The big advantage of this type of compound exercise is that your whole body is put to work intensively. This means that you immediately perform a kind of all-round training. This has all kinds of positive consequences. One of these is that lunges can help you burn more calories. Your legs and buttocks are huge muscle groups that burn a lot more at rest as they get bigger.
The big advantage of this type of compound exercise is that your whole body is put to work intensively. That means that you immediately perform a kind of all-round training. This has all kinds of positive consequences. One of them is that lunges can help you burn more calories. Your legs and buttocks are huge muscle groups that burn a lot more at rest as they get bigger.

Ideal if you want to lose extra fat, so! Moreover, this is an exercise that is very suitable for improving your balance. In short, lunges should not be missing in your training schedule for tighter hips, buttocks and thighs.

How exactly do you perform this miracle training? That is surprisingly simple. Lunges are also referred to as â € exitâ € ™, and that is exactly how the exercise works! Stand upright with your shoulders relaxed and straight. Make sure you keep your core tight. Now put one leg forward and drop down until both knees are at an angle of about 90 degrees.

Your front knee should not go past your toes. If it does, you will have to step out a little further. Sink until your back knee almost touches the floor - but not quite - and slowly come back up by pushing yourself off with your front leg.
Your front knee should not go past your toes. If it does, you will have to step out a little further. Sink until your back knee almost touches the floor - but not quite - then slowly come back up by pushing yourself off with your front leg.

Lunges are a very simple exercise, and in principle you run little risk of injury. Still, there are a few things to keep in mind. If you have vulnerable knees, lunges can put an awful lot of weight on them. If you feel your knees in a painful way during the exercise, rather stop.

You should feel your legs, but pain is never a good sign! In addition, make sure to keep your back straight throughout the exercise. It's tempting to make it hollow, but that puts extra strain on the spine. Such a deviation from the technique can also cause problems in the long term!

Of course there are countless variations on a basic exercise like lunges. One with which you can easily make the exercise heavier is by using weights. Simply take a dumbbell in each hand and let your hands hang at your sides as you perform the exercise. If you don't have much experience yet, a weight of a few kg per arm is a good place to start.
Of course, there are countless variations to a basic exercise such as lunges. One with which you can easily make the exercise heavier is by using weights. Simply take a dumbbell in each hand and let your hands hang at your sides as you perform the exercise. If you don't have much experience yet, a weight of a few kg per arm is a good place to start.

You will soon notice that the lunges become heavier. Have you become stronger or do you already have more experience with strength training? Then choose a weight with which you can just - but controlled - perform about three sets of 10 to 12.

To improve your balance even more, you can also decide to do walking lunges. In fact, you do the same exercise, but now you 'walk' on, as the name implies. When you get up, do not push off with your front leg, but with your back leg. You then place the back foot next to the front foot, and get out again, et cetera.
To improve your balance even more, you can also decide to do walking lunges. You basically do the same exercise, but now you 'walk', as the name implies. When you get up, do not push off with your front leg, but rather with your back leg. You place the back foot next to the front foot, and get out again, et cetera.

Choose a long, flat piece of ground for this exercise, so you don't have to turn around every time. This exercise can also be made more difficult with weights!

Also for side lunges you start standing again, with your feet hip-width apart. Your toes may point out slightly (but not too much to protect your knees). Place your hands on your hips for balance. Then move one leg aside half a meter and slowly lower that knee, keeping the other leg straight.

Your knees will probably turn slightly outward. Rest for a while in the lowest position and push off with the heel of the bent leg. You can also repeat this variant for a number of sets.

The last variant we will discuss today is that of the reverse lunges. Here you do not step forward, but backwards, as the name suggests. Your muscles will be put to work in a different direction. It is important that you step out far enough: even now the knee of your front foot should not go past your toes.

Lower yourself again with both knees bending to 90 degrees, then move deliberately back up. Repeat on the other side as often as your training program recommends!