Lunges are an exercise that no leg workout can do without. Moreover, it is used regardless of gender.
It would seem that it is difficult – take it and do it. But walking lunges have a few “secrets” that affect the final result.
We will talk about all the subtleties of this exercise today.
Lunges – the #2 exercise for the lower body
If asked to name the main exercise for training legs, most will answer without hesitation that it is squats with a barbell on their shoulders.
But lunges can be safely called the younger brother of squats, because in terms of the effectiveness of the impact on the muscles of the legs and buttocks, if they are inferior to the squat, then not much. Some bodybuilders even prefer lunges, putting them in first place in training for the lower body.
There are a lot of options for performing this exercise, both in place and in motion. But in all modifications, the main target muscle is the quadriceps.
Among other things, lunges actively work:
- gluteal muscles
- adductor and abductor thigh muscles
- biceps femoris
Add here the abs and lumbar, which stabilize the body, and do not forget the calves – in exercises on the spot they work in static mode, and when walking in dynamic mode.
That is, lunges load the entire muscle mass of the legs, buttocks, and partly the muscles of the body. Hence their high efficiency in the training process.
As for walking lunges, this option requires developed coordination.
For many beginners, this exercise is beyond their strength, mainly due to the difficulty of maintaining balance, so it is better for them to start with something simpler.
The exercise is more suitable for intermediate and advanced levels.
But once you feel ready, feel free to include walking lunges in your training program. Believe me, it’s worth it. And then we’ll talk more about why.
Walking lunges for mass, definition, and endurance
Like most basic multi-joint exercises, walking lunges have a universal effect on the muscular system. With their help, various training tasks are solved.
You can work on the mass and achieve growth in the muscles of the legs and buttocks. Or do the exercise in the drying mode to burn even more calories and, accordingly, get rid of excess fat even faster.
Well, if you are interested in muscle functionality, perform lunges to develop endurance.
Depending on the goals set, the training load is selected:
- The mass-gathering mode requires the use of heavy weights (usually a barbell or dumbbells)
The weight is selected in such a way that it is difficult to overcome 20-30 steps. As soon as it is possible to cope with 30 steps, it is increased.
- When training for relief, the exercise is performed with light weights in a high-rep mode.
As a rule, this is 40-50 steps in one approach. But sometimes you can try “shock therapy” and take 100 steps per set.
- Endurance work is walking lunges without weights for a while
For example, walking 30 minutes without rest!
Such a load is widely practiced in sports related to the development of endurance. It is especially popular among skiers.
The “male” and “female” types
Of course, the division into male and female types of attacks is conditional. However, there are modifications of the exercise that some people prefer to do, and those that are more common in the program for others.
The situation is similar with walking lunges. Two main types are known – with an emphasis on the load on the quadriceps, or on the buttocks and the back of the thigh.
Of course, with any options, all parts of the legs and buttocks work, but with the help of some points in the technique, you can shift the load to one or another muscle area.
It is not difficult to guess that men give priority to the front of the thigh.
For this, walking is performed in small steps. The thigh of the hind leg at the bottom point is perpendicular to the floor. In this case, the knee does not have to be lowered to the very bottom, the amplitude is shortened.
A wide, sweeping step and a full range of motion are used to emphasize the buttocks. The knee of the leg standing behind practically touches the floor.
This option is mainly used by girls. However, oddly enough, professional bodybuilders also adore him.
Usually, the stronger sex begins to “fall out” intensively during the preparation for the competition, that is, at the stage of training on the relief. This is done to dry the back of the thigh and buttocks.
Weights
Walking lunges almost always involve the use of additional weights, whether it’s weight or drying. Only in the case of working on relief, the weight of the weights is less.
Among the main types of loads are dumbbells and a barbell. Less commonly used are weights or a disk from a barbell (aka a pancake).
If walking is performed with light weights, dumbbells (you can use weights) are mainly used, which are held in the arms and lowered along the body.
This method is often used for shredding, or for mass-gaining by beginners and intermediate-level athletes.
Also, working with dumbbells has another huge plus – this option practically does not load the back, which is especially important for people with injuries or diseases of the spine.
The compression load here is minimal, in contrast to the option with a barbell on the shoulders.
The barbell lunge walk is traditionally used by men (and trained women) in mass training.
As a rule, the weight of the weights during this period is significant and it is inconvenient to hold heavy dumbbells in your hands. The logical step is to put the barbell on your shoulders, free your hands and fully focus on pumping your legs and buttocks.
For the reasons discussed above, the barbell option is only suitable for people with healthy backs.
Secrets for success
Let’s start with when is the best time to lunge:
- At the beginning of the leg complex
This option is suitable for those who have problems with the spine. Then the exercise can become the main one in your program for the muscles of the legs and buttocks (instead of squats with a barbell on the shoulders).
- In the middle of the program
This is the second and most common option. Usually, the exercise follows after squats and leg presses.
With the help of lunges, it is good to “finish off” the legs and buttocks, which are already tired after working with large weights. In this case, it is enough to use medium and light weights.
- At the end of the leg workout
Option for fans of hardcore. This is, so to speak, the icing on the cake. Against the background of completely “clogged” legs, walking will seem monstrously difficult even without the use of weights.
Don’t believe it? Then try doing 100-step lunges at the end of your workout on your next leg workout. Can be without weight. I am sure that one approach will be enough!
The following trick is useful for those who train for weight loss.
Lunges are great to combine with other strength exercises. That is, you can simultaneously do both walking and one more additional movement.
For example, lunge walking plus dumbbell curls (bicep curls).
In the starting position, the dumbbells are held in lowered hands. Next, a step and a forward lunge are performed while bending the arms at the elbows. The next step and bending the arms again.
As a result, you train your legs, buttocks, and biceps with one exercise. Plus, you increase energy consumption by involving additional muscle groups in the work.
Well, if you want to increase the energy consumption of the body to a cosmic level, a combination with squats will do.
Both dumbbells in lowered hands and a light barbell on the shoulders behind the head are used as weights.
First, two steps of lunges are performed, then two squats, and so on.
Of course, combined exercises are not suitable for beginners. But if you have an average level of physical fitness, be sure to try this method at least 1 time.
Lunge walking is a versatile exercise that is used for a variety of training purposes.
Increasing the muscle mass of the thighs and buttocks, training for shredding, or for developing functional endurance – in all cases, exercises will become one of the main assistants.