Fitness
The LUNGE:
Easy At-Home Exercises That Give Big Results BY LINDSEY JOHNSON, M.S. ILLUSTRATIONS BY MEGAN SAPELAK
During the quarantine, exercise at home became the new standard while fitness centers across the country closed their doors. People looked online and in print for workouts they could do in their homes with little to no equipment. One movement that became a shining star is the lunge. Lunges can be a strictly bodyweight movement that can be performed anywhere.
Why do lunges?
Lunges are a great exercise to work the lower part of the body. Lunges can help build stability and strength and improve balance. Depending on lunge variation, they can primarily work the quadriceps, gluteus muscles, hamstrings and calves. Completing lunges can also build core strength as you focus on balance and keeping your torso upright.
The forward lunge is the most common form. From a standing position, shift one leg out in front of you until your knee is aligned over your ankle, forming a ninety degree angle. Keeping your torso upright, drop the back knee until it touches the floor, being careful that the front knee does not extend forward past the ankle. Push using the front leg until you reach an upright position. As you stand up, push through the floor with the front leg, engaging the quadriceps, hamstrings and glutes.
The backward lunge is the reverse movement of the forward lunge. Starting in an upright position, step backwards with one leg until the knee touches the ground. Driving through the front leg, return to standing.
Walking lunges begin in a forward lunge. When you return to an upright position, bring the back leg forward and complete the next forward lunge with that leg, propelling yourself forward. Walking lunges can be a nice variation and allow you to travel around your space.
The side lunge is a slightly different movement. Starting in a standing position, step one foot out to the side about 2 feet and bend the knee while pushing your hips back. The other leg will remain straight and both feet remain flat on the floor. Pause for a second, then return to starting position.
The curtsy lunge begins by using one leg as your anchor and moving your other leg diagonally behind you until the knee comes close to the floor. The anchor leg bends as you drive through it to return to a standing position.
The jumping lunge begins by starting in a forward lunge with the right foot forward. From the bottom of this position, jump and switch legs, bringing the left foot forward and the right foot behind.
WELLNESS360 | MAY/JUNE 2020
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