The Benefits of Lunges

I used to hate lunges.  They sometimes would hurt my knees, I felt weak, and I never felt I was doing them properly.  I also thought I got a good enough leg workout from the elliptical, so I felt I didn’t need to train my legs.  About 5 year ago I began a regimented strength training program that dedicated 2 days a week to a lower body workout.  It was during this time that I learned to love lunges.
Our legs and glutes are some of our largest muscle groups, therefore, they are easier to build.  The more muscle we have, the more calories we burn!  Muscle can burn up to 5 times as much as fat (and yes, fat does burn calories, but it’s minimal).  Lunges are considered a compound exercise because they work your glutes, hamstrings, quadriceps, and calves.  You also need to maintain your balance when alternating lunges so it also works your core.  And if you add weights, pick up the speed, or add height, you get a cardiovascular benefit as well.
There are many different types of lunges besides the forward and backward lunge.  With all of these moves below, keep the knees behind the toes to avoid injury.

Static Split Lunge: Face away from a bench or a step and place one foot on top of  the elevated platform behind you.  Sink your body down into a lunge and press back up to a split stance position.  This should be performed continuously with the same leg forward the entire time, then switch after 8-15 reps.
Raised Lunge: This is the opposite of a split lunge.  Place your front foot on a 4-6 inch raised platform such as a step or BOSU.  Slowly lower your body into the lunge.  This can be performed as a static lunge, meaning the front and back foot don’t move as you lunge down and up or performed alternating each leg forward.
Lateral Lunge: This move involves more coordination.  To perform this move, stand with your feet together and take a large step to the left.  Keep your right leg straight and lunge to the left side pressing your glutes back.  To come up from the lunge, drive your left heel in to the ground to push your body up to standing, keeping the right leg straight throughout.  See image.
Jump Lunge: Plyometric jump lunges are very challenging and they spike the heart rate.  To perform this move, stand in a split stance position.  Jump up to lift your toes off the ground, and then ease back down in to the lunge.  Jump continuously for 10-20 reps.  You can also do this move alternative legs which is much more challenging. This exercise should be smooth and you should be landing softly throughout.  Keep both feet pointed forward.
Lunge with Knee Raise: This will improve your balance.  To perform this move, stand in a split stance position and perform a typical lunge.  As you rise back up bring your back leg forward and raise it up so that your knee comes up to your chest.  From there, bring the leg back in to a lunge.
Curtsy Lunge : To perform this move, take a big step back with your left leg, crossing it behind your right so it is at least a foot behind and to the right of your right foot.  Bend your knees and lower your hips until your right thigh is nearly parallel to the floor.  Keep your torso upright and your hips and shoulders square to the front.
If you are interested in learning how to perform a proper lunge or learning new ways to incorporate lunges in to your exercise routine, please contact me.