Perfect exercise for buttocks and legs
If there is one exercise that should not be missing from your workout, it is the lunge. With the lunge you train your entire lower body.
There are many different variations of lunges. The most commonly done lunge is the forward lunge. This exercise strengthens your lower body: glutes, legs and hamstrings.
Do the forward lunge
It is very important to perform the lunge correctly. If you don’t do the lunge properly, your knees can hurt. Step by step it looks like this:
- Stand upright with your legs hip-width apart. Place both hands on your hips.
- Tighten your abs so that you keep your back upright.
- Take a big step forward with one foot. The taller you are, the bigger your stride is.
- Lift your back foot slightly so that your toe is still touching the floor but not your heel.
- Bend both knees at the same time. The goal is to have both knees stop at a 90-degree angle.
- Always keep your front knee in line with your foot, never over it.
- The knee of your back leg almost touches the floor.
- Stay in this position for a few seconds, then lift yourself back up to return to the starting position.
- Repeat the lunge with the other leg.
Variations on the forward lunge
Have you not been exercising for a long time? Build it up slowly. For example, first do ten times a day, take a rest between each ten. Have you mastered the forward lunge? Then try one of the countless other variations that are possible.
- Side lunge: The name says it all, instead of stepping forward with the side lunge you take a step to the side. Also in this lunge, make sure that your knee never goes beyond your toes.
- Walking lunge: The walking lunge is like the forward lunge. Only with the walking lunge you don’t put your front leg back, but you join your back leg and then you switch legs. Just like you walk.
- Lunge twist: The lunge with a twist is not only good for your lower body but also for your core, i.e. back, pelvis and abs. In addition, this exercise is very good for your balance and balance. You do the lunge with a twist like a forward lunge with the difference that you make a twist with your torso. When you stand with your left leg forward, turn your torso to the left. You can make it even heavier by holding a medicine ball or a dumbell.
- Back lunge: Do your knees hurt? Then you can try the back lunge. Instead of taking a step forward, take a step back. You’re targeting exactly the same muscles, but the back lunge puts less stress on your knee joints.
Watch the video below for an example of the twist lunge.
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