Exercise of the Month – Lunge
The Lunge is one of the best exercises for lower body strengthening. Targeting the hips and legs, it also uses the low back and abdominals as stabilizers, contributing to better balance and posture. The Lunge is ideal for home workouts, requiring no equipment, and is a great choice in terms of time efficiency and calorie burn.
Basic Lunge: Standing, keep your torso erect and arms relaxed at your sides as shown in Photo 1. If balance is poor, hold on to a sturdy surface such as the back of a chair. Take a large step forward, bending the knees and slowly lowering the back knee toward the floor, as in Photo 2. Pause long enough to take in a breath, and then slowly exhale as you push your body back up, placing emphasis through the heel of the front foot.
Be careful not to lock the knees at the top of the movement. The front knee should not travel further forward than the toes.
Beginners should avoid lowering too far toward the floor as it takes established leg strength to push your body weight back up.
If you have existing knee problems, do not attempt Lunges until you have clearance from your doctor. For those with good leg strength looking for maximum range of motion, lower the hips so that the thigh of the front leg is nearly parallel to the floor. The back leg can be positioned in one of two ways. You can bend both knees to an approximate 90 degree angle, or if greater flexibility of the hip flexor is desired, keep the back leg straighter but not locked out, while bending the knee of the front leg until you feel a gentle stretch.
Attention to form is important, and so performing the Lunge in a slow controlled manner is advised.
For variation, the Reverse Lunge is an option. Instead of taking a step forward, take a slow, controlled step backward. This move requires more balance.
For those with good flexibility and stable knees, another option is the Side Lunge, which targets the inner thigh and outer hip to a greater extent than traditional Lunges. With this variation, take a large step to the side and lower your body by bending the knee of the lunging leg, while the other leg is straight. Once you feel a strong contraction on your outer thigh, step back to the starting point and repeat with the other leg. The toes should be pointed slightly out to the side.
Tips:
The lower your body travels in a Lunge, the greater the emphasis on the glutes. Inflexibility or instability of the knee joint can interfere with safe range of motion; therefore it is important to know your strengths and weaknesses before attempting a new exercise. To help avoid over-stressing the knee joint, keep the front knee behind the toes and avoid leaning forward with the upper body. Try to look straight ahead rather than down.
If you are looking for a way to take it to the next level, hold onto dumbbells while performing the exercise. You can also elevate the back foot onto a low step or bench which places greater emphasis on the front leg. Placing the back foot on a small stability ball is an advanced move, creating an additional balance challenge.
The number of sets and reps performed vary according to fitness level and goals. Generally speaking, 2 to 3 sets to muscle fatigue will help improve strength, no more than every other day.