Lunges: a complete exercise with many benefits

Lunges are an exercise that owes its name to a blow that is given with the point of a sword. This last gesture is associated with lunges because the movement that is carried out in both actions is very similar. The fencer or swordsman puts one foot behind and one foot in front and steps forward until he can touch the sword.

What should be noted about lunges is that they are usually included in most physical training. It is a polyarticular lower body exercise in which the knee, ankle, hip and all the joints found in the back are the protagonists. The latter, specifically, intervene so that the back remains straight throughout the entire movement. Taking into account the parts of the body that are involved when carrying out this exercise, it becomes evident that the lower back and abdominals are also worked .

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What are lunges?

Lunges are an exercise that is based on taking a long step forward, lowering and then raising the body’s center of gravity . It has a phase that is concentric and another that is eccentric. In the latter, the body moves in favor of the force of gravity, this means that it goes down. However, in the concentric phase, the opposite happens, that is, the body rises against gravity. When it comes to working the muscles, both parties are essential .

If we focus on the functionality of the exercise, we have to say that we can imagine a person who is climbing a hill or a ladder . When a person climbs a hill, he adapts his stride in order to ensure that the center of gravity remains above the base of support, it is the only way not to fall backwards. Likewise, when he climbs a ladder, what he does is modify the technique that characterizes walking so that his steps are at the height of the step.

Normally, it does not matter what sport we dedicate ourselves to, since it is usual that lunges are found every time any physical preparation is carried out . It does not matter if you are a woman or a man, or how old you are, although, of course, it is always necessary to take certain care because exercise carries its risk , especially if we focus on the load. The main problem that can occur in these cases is the fall that can occur due to loss of balance . Thus, if it is executed in an inadequate way, it is possible to suffer from tendinitis.

What is the recommended number of repetitions?

The recommended number of repetitions depends on the objective that each person has. Now, if what you are looking for is muscle tone, you have to carry out between fifteen and thirty runs . If, on the other hand, the aim is to enhance results, transfer exercises can be carried out. For example, an athlete who is dedicated to soccer, when performing lunges normally does them with weight. In order to later transfer to the sport, as soon as you lunge, drop the weight and perform a coordination ladder or lunge. In this way, you will be prepared in a specific way for the sport you are dedicated to.

lunge versions

The lunges have different versions . These are related to a different level of difficulty. To carry out the exercise, you have to stand up, with your feet together, and take a long step forward, without advancing in relation to the space in which we find ourselves. From here you have to go up and down, keeping your feet static, except for the step that you have to take continuously. In the event that we do not have much stability, we have the opportunity to lean on a wall or we can even choose to use two canes . Moreover, there are those who bet in these cases to do the lunges between two banks or two machines.

Back and forth

In the event that we see that our muscles are getting stronger, we have the opportunity to make another movement that starts from a static position. Standing completely still, we take a long step, as before, lowering the center of gravity and rising again until we recover the initial position, but this time backwards . We can also quickly alternate one leg with the other . The knee of the leg that goes down has to almost touch the ground, while the one that stays in front should not go past the tip of the foot. If we want to focus more on the quads, the step needs to be shorter . However, if we want to strengthen the glutes, then the step will be longer .

Use elevated items

Likewise, it is possible to use elevated elements , descending from the latter when taking the step forward. Moreover, there are those who use a ball to hinder stability and carry out a greater effort. On the other hand, there are also jumping lunges , carrying out a deep movement. In this case, the step will be very long and, when changing legs, it is skipped. Now, if we already mastered the forward and backward movement, then we can start doing lunges to the sides .

add weight

Now that we’ve got the steps forward, backward, and sideways under control, it’s time to add load . The weight, of course, will depend on each person and our progress when performing this exercise. Dumbbells, bars, sandbags or kettlebells are often used. Sandbags and bars are loaded onto the trapezes. Now the weights or dumbbells are held in the hands. Keep in mind that, many times, the weight that can be supported with the arms is less than the weight that can be supported with the legs . The upper limbs tend to tire before the lower limbs. In this way, there are athletes who decide to carry the weight on their back.

Benefits of lunges

There are many benefits that are obtained when performing lunges . Some of the most prominent are the following:

  • Strength is worked in a profound way , mainly that of the legs, but also that of the back muscles.
  • It is an exercise that involves great muscular work and in which the quadriceps, glutes, abductors, calves, lower back and abdominals are involved.
  • Lunges are an exercise that involves numerous joints . This point is beneficial because it sets the body in motion. However, it must also be taken into account when taking precautions, because if we do not know the technique well, we can injure ourselves.

Contraindications of lunges

Lunges have many benefits, but also some contraindications :

  • Lunges require correct and precise technique . Otherwise, it is better not to carry them out.
  • If a person suffers from, for example, tendonitis, he should not perform lunges.
  • Those who have osteoarthritis , before doing lunges should have a doctor’s assessment to know if it suits them or not to do this exercise.