LUNGES are considered as a compound exercise, lunges work your glutes, hamstrings, quads, and calves. Lunges can be performed by stepping forward, back, or to the side, this movement makes your core work having to keep your balance as you move. Whilst you perform a lung movements make it more challenging to your balance you can hold dumbbells while you lunge, and you can also add bicep curls and overhead presses too. Or you can always add a resistance band to your lunges as well.
Benefits of adding lunges to your workout are;
1. Better Balance
2. Be More Functional!
3. Superior Symmetry
4. Increased Hip Flexor Flexibility
5. Improved Glute Activation
6. Better Core Stability
7. Spinal Deloading
1. Better Balance: Lunges are unilateral exercises, meaning that they train one side of your body independently from the other.Training one side at a time vastly improves your balance and coordination.
2. Be More Functional: This compound leg exercise is hailed by many as the ultimate lower body “functional” exercise. Although the true definition of a functional exercise is a hotly debated fitness topic, it is essentially an exercise that directly improves your performance of natural, everyday movements.
3. Superior Symmetry: Possibly the best benefit of the lunge exercise is that you can “even out” strength and muscular imbalances by bringing your weak side up to par with your stronger side.In effect, this can improve your strength on squats and deadlifts because you eliminate the “weak link” that would otherwise hold back your progress.
4. Increased Hip Flexor Flexibility: The lunge technique forces you to stretch your hip flexor muscles, which are chronically tight for many individuals in today’s increasingly sedentary world.
5. Improved Glute Activation: Most lifters cannot fully utilize their gluteal muscles because they are inhibited by overactive hip flexors and spinal erectors.
However, these overactive muscles are neutralized when performing lunges (with proper form). The result is that your body is in a position where you’re able to isolate and activate the glutes.
6. Better Core Stability: With lunges, you have to work hard to keep your torso upright – without using spinal extension to compensate for poor pelvic position – as you lunge up and down. It’s easier said than done.
7. Spinal Deloading: Spinal loading isn’t a bad thing in and of itself. However, deloading is beneficial for giving your spine some rest and recovery especially if you’ve been training for a while. As an experienced lifter, you’re physically capable of introducing greater compressional pressures on your spine compared to novices. Therefore, utilizing lunges for light leg workouts, or as a complementary exercise on heavy workouts, gives your spine some much-needed rest.
Go on make lunges part of you workout promise you will see the results!!