You can add lunges as a top strength workout to your fitness regimen. There are numerous ways to change things up, either by changing the exercise or including more resistance, and completing them will result in a stronger lower body. Here is what you should know to begin using them.
The quadriceps, gluteus maximus and adductor maximus are the largest muscles of the lower body and are primarily worked during lunges (the inner thigh muscle). According to Susane Pata, Miami-based content strategist for the National Academy of Sports Medicine (NASM) and certified personal trainer, the hamstrings, gluteus medius, calf muscles and core stabilizers are also involved.
It doesn’t matter what variation of lunges you do because all of these muscles are targeted, says Jonathan Olonade, corrective exercise specialist and NASM-certified personal trainer at Life Time in Cinco Ranch, Texas.
However, the muscles you work the most depend on the lunges you perform. “The angle of the work required for different lunges can affect how much one muscle is activated versus another,” says Pata. Even the size of the step you take can influence the use of a particular muscle.
Which muscles are trained by lunges?
The quadriceps, gluteus maximus and adductor maximus are the largest muscles of the lower body and are primarily worked during lunges (the inner thigh muscle). According to Susane Pata, Miami-based content strategist for the National Academy of Sports Medicine (NASM) and certified personal trainer, the hamstrings, gluteus medius, calf muscles and core stabilizers are also involved.
It doesn’t matter what variation of lunges you do because all of these muscles are targeted, says Jonathan Olonade, corrective exercise specialist and NASM-certified personal trainer at Life Time in Cinco Ranch, Texas.
However, the muscles you work the most depend on the lunges you perform. “The angle of the work required for different lunges can affect how much one muscle is activated versus another,” says Pata. Even the size of the step you take can influence the use of a particular muscle.
For instance, you primarily work the gluteus maximus, adductors, and quadriceps when you perform anterior and posterior lunges. Lunges to the side strengthen the gluteus medius more. Lunges that are bigger in the front and back work the glutes more, while lunges that are smaller work the quadriceps more.
What advantages do lunges have?
Why is everything so crucial? Lunges boost muscular endurance. You’ll be able to carry out regular movements better, claims Pata. Your muscles will improve in activities like stair climbing, walking, and jogging.
Lunges being so effective for another cause? It is a type of unilateral training, in which just one body part or side is worked out at once.
Additionally, unilateral exercises mirror other common activities like walking and climbing stairs rather than simply the leg you’re exercising, making them a more efficient approach to build functional strength (than using both legs). According to research, strength improvements on the side that is not used for work are around half as big as strength gains on the side that is.
According to the American Council on Exercise, adding balance to unilateral training also exercises the core muscles.
Additionally, lunging protects your knees because it strengthens and stabilizes your hips. The less likely your knees are to experience pain and injury during lunges (and other lower-body workouts), according to Pata.
Lunges: Are they safe for everyone?
In general, lunges are safe for most people, depending on their fitness level and history. According to Pata, lunges are an excellent exercise for “most” people, as long as they are not in pain.
If you have had a hip or knee injury (or knee pain), you should not do lunges until the swelling has gone down and you can move again. If you have had such an injury or have other health problems that prevent you from exercising properly, you should talk to your doctor before adding lunges to your exercise program.
As long as a pregnant woman has been exercising both before and during her pregnancy, lunges are generally safe. They can keep performing the lunges they’ve been doing, adds Pata.
Start with modified lunges if you’re new to exercising or increasing strength. This can be accomplished by decreasing the size of the movement; even though your muscles will still be engaged, you should be able to retain perfect form (more on correct positioning below). You can gradually prolong your stride and delve more deeply into the exercise.
How many lunges and how frequently should you perform them?
According to the American Physical Activity Guidelines published by the U.S. Department of Health and Human Services (HHS) , adults should perform strength training on all their major muscle groups at least twice per week (PDF). But to give muscles time to recover from the effort and truly get stronger, you should target certain muscle parts on days that don’t follow one another. After a rigorous lunge session, Pata advises giving your muscles 48 hours to recover.
Your individual fitness objectives should determine the number of sets and repetitions you perform.
Higher repetitions, ranging from 12 to 20, can be done if you’re new to lunges and want to concentrate on form, technique, and beginning to establish some muscle endurance. If you’re a beginner, start with one set and increase it as your strength increases.
Do fewer repetitions per set if your goal is to improve strength endurance while performing tough weighted lunges. According to Pata, you might perform two to four sets of 8 to 12 repetitions.
In the meanwhile, Pata advises using even more difficult weights that only allow you to perform 6 to 12 repetitions for three to six sets if muscle development is your aim.
