Lunges Exercise

 Lunges Exercise: Work your legs and glutes. Perform walking lunges or stationary lunges with weights.

Lunges are a popular and effective lower-body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. They also help improve balance, stability, and core strength. Lunges can be performed in various ways, but the basic lunge is the most common and is described below:

Basic Forward Lunge:

1. Starting Position: Stand tall with your feet shoulder-width apart and your hands on your hips.

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3. Step Forward: Take a step forward with one leg (it doesn't matter which leg you start with), ensuring you have enough space to perform the lunge comfortably.

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5. Lower Your Body: Lower your body by bending both knees. Your front knee should be aligned with your ankle, and your back knee should hover just above the ground without touching it. Aim for about a 90-degree angle with both knees.

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7. Keep Your Posture: Keep your upper body upright, your chest lifted, and your core engaged throughout the movement.

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9. Push Back Up: Push through the heel of your front foot and bring your body back to the starting position.

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11. Switch Legs: Repeat the movement on the other leg by stepping forward with the opposite foot.

Tips:

• Make sure your knees do not go past your toes when performing the lunge to avoid putting excess strain on the knee joint.
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• Keep your movements controlled and avoid rushing through the exercise to maintain proper form and reduce the risk of injury.
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• Engage your core muscles to stabilize your spine during the movement.
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• You can perform lunges as a bodyweight exercise or add resistance by holding dumbbells or using a barbell across your shoulders.
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Variations of Lunges:

1. Reverse Lunge: Instead of stepping forward, step backward into the lunge position. This places more emphasis on the hamstrings and glutes.

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3. Walking Lunge: Perform lunges while walking forward, alternating legs with each step.

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5. Side Lunge (Lateral Lunge): Take a step to the side and bend the knee of the leading leg while keeping the other leg straight. This targets the inner and outer thighs.

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7. Curtsy Lunge: Cross one leg behind the other at a diagonal angle, similar to a

8. curtsy motion. This variation targets the glutes and inner thighs.

As with any exercise, it's essential to perform lunges with proper form to avoid injury. If you're new to lunges or exercise in general, consider seeking guidance from a fitness professional to ensure you are doing them correctly. Additionally, if you have any pre-existing medical conditions or concerns, consult with your healthcare provider before starting a new exercise routine.