Lunges
Lunges are an effective exercise for strengthening the quadriceps, hamstrings, and glutes. Doing them regularly can help improve hip stability, balance, and flexibility.
Benefits
- Leg and Glute Strength: Lunges target the quadriceps, hamstrings, and glutes, helping to tone and strengthen them.
- Stability and Balance: Lunges require a continuous shifting of weight, improving stability and balance.
- Hip, Knee and Ankle Flexibility: Lunges require a large range of motion, helping to increase flexibility in the hips, knees, and ankles.
Instructions
- Stand with feet hip-width apart.
- Step forward with one foot, lowering your body towards the ground while keeping your front knee bent at a 90-degree angle.
- Push off with your front foot to return to the starting position.
- Repeat with the other leg.
- Repeat for the desired number of repetitions.
Proper Form
- Front Knee Bent: To protect the knee, make sure to keep the front knee bent at a 90-degree angle, with the knee aligned directly over the ankle.
- Weight Balanced: Keep your weight evenly distributed between both legs, with most of your weight on the front leg.
- Torso Upright: To avoid strain on the lower back, keep your torso upright and avoid leaning too far forward.
- Movements Controlled: Avoid using momentum to perform the exercise. Movements should be slow and controlled.
Lunges are an effective exercise for improving stability, balance, and flexibility. Doing them regularly strengthens the quadriceps, hamstrings, and glutes, and using proper form maximizes the benefits.
