Muscle group: The leg muscles
Trained muscle: Thigh front
Lunges are familiar with one-legged squats. The exercise focuses on the muscles of the front of the thigh. To smaller portions the muscles of the butt and the thigh backside are trained as well performing lunges.
Lunges begin in an upright standing position. From here perform a smooth step forward into lunge position. Decelerate your weight with your leg muscles. Return to your starting position by dynamically stretching your front leg. The rearward leg pulls forward.
In lunge position it is important to align the knee and foot of the front leg in one line. The knee joint would be sitting right above the ankle joint. Please try to not bring your knee farther to the front. Also, keep your back straight and your abdominal muscles tensed during the entire exercise to stabilize the pelvis.
Intensify the lunges by using extra weights on your shoulders (e.g. barbell) or in your hands (e.g. dumbbells), by lunging deeper and/or wider, or by performing the lunge more dynamically. Lower the intensity by not lunging as deep and/or as wide, by reducing the dynamic, and/or by resting your hands on your thigh or hips.
Lunges can also be performed more statically by remaining in lunge position and performing up and down movements. You could also remain deep performing small up and down movements in the area of highest muscle tension. The lunge could also be performed as a side step.
Antagonist: Thigh backside
Stretching: Front thigh stretches
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