Lungs

Lunges are a very effective exercise that targets the thighs , glutes and hamstrings . This exercise helps to build strength in the lower body, improve balance and strengthen the core muscles. Lunges can be done with body weight or with weights for extra resistance.

Correct Technique for Lunges

Here are step-by-step instructions for performing a correct lunge:

  1. Starting position: Stand with your feet hip-width apart, arms next to your body or on your hips.
  2. Step forward: Take a large step forward with one foot and lower your hips until both knees are bent at about 90 degrees.
  3. Knee position: The front knee should be directly above the ankle, and the back knee should be just above the ground.
  4. Return to start: Push through the heel of the front foot to return to the starting position.
  5. Repeat: Do the same movement with the other leg.

Watch this video that shows the correct technique for lunges:

Common Faults in the Lungs

Here are some common mistakes you should avoid to optimize your training and avoid injuries:

  • The knee extends over the toes: This puts unnecessary pressure on the knee. Make sure the front knee stays in line with the ankle.
  • Imbalance: If you struggle with balance, you can adjust the length of your step or slow down your movement for better stability.
  • Arching the back: Be sure to keep your back straight and chest up to maintain a stable core throughout the exercise.

Modifications and Variations

Here are some modifications and variations of lunges to adjust the level of difficulty:

  • Beginner Modification: Perform lunges without weights if you are a beginner or struggle with balance.
  • Weighted Lunge: Hold dumbbells in each hand to increase the intensity and provide extra resistance to the exercise.
  • Reverse Lunge: Try reverse lunges for a variation that places less stress on the knee joint.

Here is a video showing the Reverse Lunge variation:

Number of Reps and Sets

Here are some general recommendations for reps and sets:

  • Beginners: Start with 3 sets of 8-10 repetitions per leg.
  • Experienced: Increase to 3 sets of 12-15 reps, and add dumbbells for extra challenge.

Breathing technique

Correct breathing technique is essential to maintain control throughout the exercise:

  • Breathe in: Breathe in as you walk forward and lower your body.
  • Exhale: Exhale as you push yourself back to the starting position.
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