March-April - Viva Tysons Magazine

HEALTH & FITNESS
38
LUNGE
The Super Shaper of
Legs & Buttocks!!
By Cindy Pavell, M.S.
Health Educator & Fitness Specialist
www.fitnesspluswellness.com
The lunge has been a staple in the world of weight training. Along with working the major muscle groups in your legs and
buttocks, this movement also develops agility and requires the help of many stabilizing muscles in the lower and upper
body. Your strong side cannot dominate during this exercise and you get a lot of “bang for your buck”. The challenge
to your balance is an additional benefit. The lunge is unique in that it works both the hamstrings and quadriceps. A
traditional leg movement, the leg press, mostly works just the quadriceps. Hence, you may want to consider this multifaceted
exercise while working your legs and buttocks.
There are several types of lunges. Each type will recruit the muscles slightly different. Changing from a front lunge (stepping forward)
to a reverse lunge (stepping backward) will alter the emphasis between the quadriceps and the glutes (butt). Additionally, the length of
step you take, the depth you allow the knee to drop, and the position of your arms will change the exercise slightly or dramatically. Here
are some examples:
A tremendous advantage to the lunge is there are multiple muscle groups being recruited. The muscle group that is doing most of the
work is the quadriceps. The buttocks and hamstrings work secondarily. The inner and outer thigh muscles, along with
the calf muscles work as stabilizers in the lower body. Your mid-back and erector spinae group (they run the length
of your spine) act as stabilizers in the upper body. This is a time-saving exercise because you activate so many
muscles simultaneously!
The lunge is a complex movement. When performing the lunge, please pay attention to the following:
• Keep your torso aligned over your hips (you want
the muscles of your thighs and hips doing the
work, not your torso).
• Keep your body weight over the center, and
towards the heel, of the foot doing the work
(usually the front foot).
• Keep your front knee over the ankle.
• Once you have taken the step backward or forward
(depending on the type of lunge), be sure to
balance yourself before you bend the knees.
• Keep in mind which leg is doing the work; for
example - on a reverse lunge you do not want the
back foot giving a big push off when lifting yourself
back to starting position.
• if you are unsure of your balance and strength for
the exercise, hold on to something to your side. A
chair, table…anything to help with maintaining
proper form.
• if something does not feel right to you, it probably
isn’t. Get help from a professional.
• This is not a beginner’s exercise!!!! (unless, you
have a professional instructing you).
The lunge is an impressive and effective exercise. The multiple variations, the large
amount of muscle groups used, and the demand on your balance make the lunge a
valuable asset to any routine!!
VivaTysons | MARCH - APRIL 2011 vivatysons.com