Lunges are an effective leg exercise that work out your quadriceps, hamstrings, gluteus maximus, and, to a lesser extent, your adductor and abductor muscles. Your abdominal, back and hip muscles are used as stabilizers.
You can perform lunges in a stationary fashion or while moving across the floor. You can do what feels best or yields the best results. Do lunges once a week. You may want to alternate weeks between stationary and moving lunges. Pick a weight that gives you a workout yet not the bad kind of pain. Keep your back straight and do not bounce. (See the “Pain” blog.)
You can use a dumbbell in each hand or a barbell across your shoulders. Stand up straight with your feet shoulder width apart and your knees partly bent. Step forward with your right leg. Made a 90 degree angle with your right leg. Your thigh should end up parallel to the floor. Bend your knees until your left knee is only an inch from the ground. Push up and back with your right leg while keeping your back and body steady until you are in the starting position. Repeat with the opposite leg. Do five sets of ten repetitions. Each repetition is composed of one two movements, each movement with an alternate leg stepping forward.
To see an animation of stationary lunges, go to http://www.theministryoffitness.com/mof/library/anims/llunges.htm
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Some information for this blog was obtained from http://www.betterbodz.com/quariceps/dumbbell_lunges.html and http://www.theministryoffitness.com/mof/library/anims/llunges.htm.
Accessed on January 9, 2006
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.