lunges are a great leg exercise
Lunges are a dynamic lower-body exercise that target several muscle groups, including the thighs, glutes, and calves. This exercise involves stepping forward or backward into a kneeling position and then pushing back to the starting point.
There are many variations of lunges to challenge different muscle groups and add variety to your workout, such as walking lunges, reverse lunges, jump lunges, and side lunges. Incorporating these variations can help maximize results and keep your exercise routine engaging and effective.
The Benefits of lunges
- Develops Lower-Body Strength: Targets quads, glutes, hamstrings, calves, and inner thigh muscles (adductors).
- Neuromuscular Control: Improves balance, coordination, and proprioception.
- Unilateral Training: Works each leg independently, corrects imbalances between legs and enhances joint stability.
- Improves Balance and stability: Challenges your balance and improves proprioception (body awareness).
- Better Functional Movement: Mimics real-life motions like walking, climbing, and pivoting.
- Increased Mobility & Flexibility: Opens up hips and strengthens stabilizers.
- Core Engagement: Requires trunk stabilization, especially in dynamic variations.
Forward LUNGES
The forward lunge is a popular exercise that you may often see gym members performing at BIM Fitness. Whether you’ve performed this exercise or not, check out our video featuring Megan Ives, Trainer at BIM Fitness for proper form and technique.
Pro Tip for Forward Lunge Execution
- Keep your front knee aligned over the ankle—don’t let it shoot past your toes.
- Keep your torso upright throughout the movement
- Don’t let your front knee cave inward
- Control the descent – don’t drop down quickly
- Keep your core tight for stability
reverse lunges
The reverse lunge is very similar in terms of stance and positioning, but because you work this exercise in reverse order of a Front Lunge, you’ll actually target some different muscles. To see more information on this exercise and how to perform it like a pro, check out this video featuring Megan Ives, Trainer at BIM Fitness.
Pro Tip for Side Lunge Execution
Focus on a smooth backward step and upright torso to avoid tipping.
side lunges
The side lunge (also called lateral lunge) is a lower body exercise where you step out to one side and lower your body by bending the stepping leg while keeping the other leg straight.
The lateral movement particularly engages muscles that don’t get much work during forward/backward movements.
To see an excellent demonstration of proper form and technique, check out this video featuring BIM Fitness Trainer Madison Ross.
Pro Tip for Side Lunge Execution
Push hips back like a squat, and keep the trailing leg straight for a full adductor stretch.