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Lunges

Lunges might look like a difficult movement to perform during a workout. But it has proven to be an equally important and effective exercise for fat loss.

Lunges are a lower body exercise i.e. for the legs. While performing this the most important muscles work which are the Glutes along with the quadriceps. As the working area is more there is more wear and tear also the recovery process takes longer. The body burns more calories doing the extra work.

Lunges is an unilateral movement i.e. at a time only one side of the body has to work. This assists in muscle symmetry and also in increasing the strength equally. While performing a bilateral movement for example- Barbell curl we unintentionally apply more strength with our dominant arm. On the other hand, in an unilateral movement both sides need to put in equal effort and the weaker side also gets strong.

There are 5 basic types of lunges :

1)Static lunge
2)Pylometric lunge
3)Walking lunge
4)Jumping lunge
5)Reverse lunge

In this post we will be explaining the static lunge in detail.

Static lunge is named so because the position throughout the exercise remains the same. The legs are placed at a hip wide distance and the working leg is placed forward at a comfortable distance. There is a simultaneous movement between the hip and knee as you sit down straight and get up again. While performing this exercise your toe should be pressed down.

We should remember this that our working muscle is the front leg and therefore the body weight should be put slightly forward and back should be tight. This creates a tension on your front leg giving you the maximum benefit.

Before starting the movement exhale through your mouth and inhale deeply through your nose. Complete one entire repetition before exhaling.

We also read about static lunges, their form and technique in detail.

Now we’ll understand a different type of lunge exercise that is Pylometric lunges. A pylometric movement involves any exercise in which muscles are repeatedly and rapidly stretched and then contracted.

In pylometric lunges the leg doesn’t remain in the same position but is put forward in the same line and brought back again. Hip stability can prove to be a challenge in this one. Thus like static lunges this doesn’t just involve the Gluteus Maximus but also the Gluteus medius and Gluteus minimus to provide stability.

Now this exercise can be performed by holding dumbbells but there are chances of the posture going wrong and there is a limitation in the weights you lift. Therefore to get your posture right we use a barbell in this exercise. Similar to Squats the bar is placed on the back on the mid trapezius musle. The movement is now a dynamic movement and the bar will move forward and backward. To move this bar simultaneously forward we need to lift a leg and place it forward. The distance between this leg is such that enables you to go down comfortably. While placing the leg in front the landing movement should always be heel-toe. The heel should be pressed firmly on the ground and toes straight ahead then a simultaneous movement in the hip and knee as you go down. The opposite knee should bend down without touching the ground. Then applying pressure on the heel and toe of the leg in front stand up quickly. Remember the heel, toe and knee should be forward and breath in at the start of the movement similar to the static lunge

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