What does the lunge exercise do? Perfect buttocks or how to do lunges correctly

Lunges are an indispensable exercise that can make your legs and buttocks beautiful and elastic. They can be performed using your own body weight or various weights, such as dumbbells or a barbell. When performing a long lunge, the load falls mainly on the buttocks, while when performing a short lunge, the pressure shifts to quadriceps muscle hips.

Among strength exercises lunges are among the most effective, developing the front of the thigh and gluteal muscles, drawing the middle and lower parts of the quadriceps femoris muscle, forming the relief of the leg muscles. This is a multi-joint exercise that involves various large and small muscles. Almost the entire lower body is worked during lunges.

The exercise can be performed in various options, and the load will be shifted from one muscle group to another. When lunging, the quadriceps and buttocks work to a greater extent, the adductor magnus and soleus muscles are used as synergists, and the hamstrings and gastrocnemius are used as dynamic stabilizers. Additionally, the abdominal muscles, spinal extensors, quadratus muscle lower back, etc.

Back lunges with dumbbells/barbell

Reverse lunges are of medium difficulty, but beginner athletes are not recommended to start straight away with weights. This is justified by the fact that at first there may be difficulties in maintaining balance. At first, it is better to train using your own body weight. Experienced athletes can use dumbbells.

Do not lower your head and do not look at your feet, this will round your back and the effectiveness of the exercise will sharply decrease

As with any exercise, reverse lunges with dumbbells must be performed with impeccable technique. Otherwise, you risk, at best, being left without results, and at worst, injuring your knee.

When performing the exercise, the back should always be straight and the spine should remain in a neutral position.

Reverse lunges from the platform

Back lunges are best performed using a platform. The essence of this method is to place the leg on a hill and squat lower during a lunge, due to which more load falls on the muscles of the buttocks.

When doing this, you need to lean back a little with your body, directing your body weight to the heel of your front leg. Having reached the bottom point, there is a momentary delay in the position, after which, using the force of the quadriceps of the front leg, you need to return to the original position. The exercise is repeated with the other leg.

Important! You cannot rise from the bottom point to the starting point using a push with the back leg. Only the muscles of the working leg should be used in the upward movement.

When performing reverse lunges, dumbbells should be held using the entire hand, not just the fingers; The barbell should be supported by your hands and not slung over your shoulders.
The position of the back at all stages of movement remains invariably straight and is in no way rounded.
The body, like the back, is held straight. Tilts in any direction are not allowed.
If you are a beginner, you should not avoid the support at first. Over time, when the muscles get stronger, the support can be removed and you can begin to perform the exercise yourself.
During the exercise, the gaze should be directed forward, the neck should serve as a continuation of the ridge, otherwise you can stretch the muscles or injure the vertebrae of this section.
If you are poorly stretched, the exercise may be difficult at first, so you need to warm up and do some stretching. The main thing is not to overdo it. At first it will be possible not to lower yourself completely until the muscles become sufficiently elastic.

Forward and Backward Lunges: What's the Difference?

Unlike the classic forward step, when performing reverse lunges, the working leg remains motionless, and the step is taken with the supporting leg. With such a movement, the load on the knee joints working leg. They are recommended for athletes with knee injuries, older people, as well as girls actively involved in step aerobics, since their knees are already subject to excessive stress.

However, when performing reverse lunges, the muscles are less developed due to the relative ease of the exercise. This is why experts recommend using the platform to restore normal traffic intensity.

When training, it is important to choose the method that will be most comfortable for you. You can even do both options, alternating them with each other.

Reverse lunges are among the most effective exercises for working the muscles of the thighs and buttocks, however, the desired effect can only be achieved if the execution technique is followed. If you do not follow all the rules described above, you may not see the expected result for a long time or even get injured.

Be sure to read about it

Lunges with dumbbells are considered one of the most effective elements for working out the buttocks and thighs. During the training, the load is concentrated on one leg, allowing proper attention to the muscles of each leg. And weights in the form of dumbbells not only provide additional load, but also help maintain balance. Today we will tell you about what muscles work during the exercise, types and techniques, and how to properly do lunges with dumbbells for the best effect.

Benefits of exercise

To perform the element, you need to take the starting position and extend one leg to the side in a squat. At the same time, we take a step to the side with one leg, and at the same time extend the other as far as possible. Bend the supporting leg at the knee. Pull your arms with dumbbells to your chest at the lowest point. The toe of the supporting leg points straight forward.

Bulgarian lunges

The peculiarity of this element is that when lunging forward, the supporting leg is on a hill. The starting position in this case will be this: we stand up straight, place the toe of one foot on a bench or other hill. We begin to do a regular lunge forward. The step should not exceed 50-60 cm. Watch your knee: it should not go beyond the line of the toe.

During the execution of the element, a complete stretch and contraction of the femoral biceps occurs. Blood flow to the buttocks also increases.

Dumbbell scissor lunges or cross lunges

This is a rare variation of the element, which consists in bringing the front leg to the opposite side. In this case, the leg must be brought to the level of the opposite shoulder. In this case, the knee cannot be brought inward. Cross lunges are great for working the medial head of the quadriceps. And the shortened range of motion ensures good blood supply to active muscles.

Each of the listed types of lunges is useful and effective in its own way. Therefore, it is recommended to perform them all within one workout. As a result, a load will be placed on all the muscles of the buttocks and thighs, which will make this part of the body beautiful in just a reasonable amount of time. a short time. And holding dumbbells during training will develop grip strength and strengthen ligaments and tendons.

In addition to the above types of lunges, you can improve them a little more. For example, do it while lunging “stepping” onto the surface.

Contraindications and the possibility of injury when performing the exercise

The most vulnerable area when lunging is the knee. The exercise can be done independently with or without weights. This is due to the fact that the entire load is concentrated on one leg. If you do the exercise incorrectly, you can easily injure your knee. Ideally, when lunging, the front of the shin and the back of the foot should form a right angle.

The second risk associated with lunges is sprains. This can happen as a result of neglecting to warm up before training. Unwarmed muscles are easily subject to sprains and tears.

The third thing you need to pay attention to is the spine. The back should always remain straight, maintaining only the natural arch in the lower back. When using heavy dumbbells, the body will lower down, further loading the spine. So it's better not to get carried away large scales.

Lunges are contraindicated for the following persons:

having varicose veins veins in the legs;
those suffering painful sensations in the knee area.

You should perform the exercise with caution if you have problems with the spine, especially osteochondrosis and pain in the lumbar region. It is also better to refrain from training if you have fresh knee injuries.

Let’s devote a few words to the main mistakes when performing the exercise and their consequences:

collapsing the body forward is fraught with possible injury to the lower back;
placing the knee of the supporting leg on the floor will make the training ineffective, because will allow the muscles to relax;
Failure to maintain a right angle with the knee of the working leg can injure the knee joints.

Alternative to exercise

If for a number of reasons, for example related to problems with the knee joints, lunges are not suitable for you, they can be replaced with equally effective exercises:

Leg abduction with swings	Swings can be done both forward and backward, and to the sides. There is no stress on the knees, but the hips work.
Gluteal bridge	It will completely replace lunges for working the buttocks.
Walking to higher ground.	Instead of lunges, you can do regular steps. To do this, we use any elevation, ideally use a step platform. We simply step onto the platform with one foot, placing the other one towards it. You can change everything in the exercise: the width of the steps, add a knee or straight leg lift, enhance the effect by stepping behind the platform, and so on.
Single leg squats	Great alternative cross lunges. We take a “pistol” shape, extending one leg, and begin to squat. The same muscles work as during lunges. A sense of control and balance also develops.
Jumping to higher ground	The elements are similar to walking, but “in flight”. Spring jumps are not as effective at working the glutes, but can be an excellent complement to, for example, side lunges, which do not put as much stress on the knee.
Sissy squats	Squats provide an effective load on the hips and buttocks, but they are an unusual option. There is such an exercise as sissy squats, in which you need to direct your pelvis and knees forward and your body back. In this case, you need to lean not on the heel, but on the toe. To maintain balance, you will need a hand rest. The element must be performed until the biceps of the thigh touches the calf muscle, and the knees are maximally extended beyond the level of the toes.

Conclusion

Lunges with dumbbells are a fairly common exercise that can be used to effectively work out your hips and buttocks at home. Regularly pay attention to the element, and an elastic heel is guaranteed to you!

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Date of: 2015-09-12 Views: 31 116 Grade: 5.0

This article will describe 7 variations of lunges. All these options have one thing in common: the load goes first to one side and then to the other. This is the essence of any attack. This asymmetrical load allows you to put more stress on the muscles of the hips and buttocks, which people actively use. Before the analysis, I want to say that almost all options can be done with three equipment (dumbbells, barbell, Smith machine). For the muscles of the hips and buttocks, it doesn’t matter which apparatus you choose. It's a matter of taste. But each apparatus has its own pros and cons when performing this exercise. Dumbbells. It is more convenient to maintain balance with them and the axial load on the back is much less than with a barbell. But your arms get tired and the weights with them are a little lighter than with a barbell or Smith. However, due to the fact that dumbbells need to be held in your hands, energy costs are maximum. It's good for losing weight. Barbell. There is a greater axial load on the back and it is more difficult to maintain balance. But you can take more weight than with dumbbells. This means putting more strain on the muscles. Smith machine. It is very convenient to keep balance. And in general, the technique of execution is significantly easier. You can take heavy weight, but as with a barbell, there is an axial load. However, this projectile is least suitable for weight loss. Since there is no need to maintain balance, the stabilizer muscles are much less involved in the work. This means less energy is wasted. And to lose weight we need maximum energy expenditure.

1. Static (classic) lunges

The technique of such lunges is the simplest and is perfect for beginners. Here we place our legs in the starting position and simply squat until we need to change legs. Since the load is placed first on one leg and then on the other, this version of lunges is well suited for gaining weight in general. A minimum of energy is spent, and the buttocks are loaded quite quickly and strongly.

2. Dynamic lunges

Watch from 1.20. What distinguishes them from static lunges is that here a foot step is taken before each repetition. This increases energy consumption. If the goal of your training is weight loss or relief, then you need to alternate legs after each repetition. If you want to gain weight, it is better to do the required number of repetitions with one leg at the beginning, and then move on to the next leg. By the way, it doesn’t matter whether you take a step forward or backward.

3. Lunges - walking

Watch from 1.20. This is a modified version of the previous method. Its disadvantage is that it requires a lot of space, since you need to walk back and forth. However, this version of lunges is best suited for weight loss and relief, since a lot of energy is spent and a large number of stabilizer muscles are used. But this option is quite difficult to implement. It is difficult to maintain balance here and beginners will have a difficult time at first.

4. Lunges with front leg on a stand

Watch from 2.20. The forward leg is placed on a stand so that you can stretch your buttocks further. The stand should not be high. Maximum 20 cm. This is enough for you to go lower than usual and your buttocks will receive a huge load. Since you won’t be able to walk with this option, but will only be able to do static lunges, this option is ideal for those who want to gain weight. And especially in the buttocks.

5. Lunges with the back leg on a stand (Bulgarian)

Similar to the previous option, but the back leg is placed on the stand. And here we need a higher stand. Regular one will do well horizontal bench. With this option, the load falls almost entirely on the front (working) leg. A hind leg simply serves to maintain balance. In this case, you won’t be able to squat low and stretch your buttock too much. That is, the load will fall more on the thigh rather than on the buttock. This option is also more suitable for those who are gaining weight. But I would call this option “for everyone.” It is quite difficult to do, and it does not provide any unique advantages.

6. Oblique lunges

A type of dynamic lunge. The step goes backwards and obliquely. My personal opinion is that I don’t see any point in this additional diagonal movement. This further complicates the movement, poses hip joint in an uncomfortable position, but no advantages. The glutes and thighs work exactly the same as in regular dynamic lunges. In general, I do not use this option in my practice.

7. Side lunges

As you can see, the concept here is completely different. The lunge is done to the side, not forward. With this option, the buttocks also work. But he is still actively involved in the work inner side hips. The disadvantage of this method is that you need to have good stretching, since good effect will only happen if you go quite low. You can do it on one leg first, and then on the other (better for mass). Or you can roll from foot to foot (better for weight loss.). But the roll must be performed with full straightening of the legs and back in the middle of the movement.

conclusions

If you are a beginner, start with classic or dynamic lunges. Then, if your goal is weight loss, then lean more on dynamic or walking lunges (if space in the gym allows). If your goal is mass, then use static ones or with the front leg on a stand. Side lunges can be used for any purpose. Other options are at your discretion. In general, whether your lunges will be aimed at losing weight or gaining mass is largely decided by the weight of the projectile and the number of repetitions. This means that all options can be used for both purposes. It’s just that some options are easier to adapt for weight loss, and some for mass. And of course, in the comments they will ask me: So which option is best for pumping up the buttocks? Alas, everything is purely individual, and only through experimentation can you understand for yourself how you feel your butt best. But based on my personal experience I can say that in most cases static lunges, dynamic lunges and with the front leg on a stand are better suited. This is specifically about pumping up the buttocks. Good luck!

By the way, you can order yourself

”! Just recently I re-included in my training program there is no time for one thing forgotten exercise– lunges with dumbbells. I don’t know if it was worth doing this, because... Now I have to stand on public transport. Why? Well, it’s just that the “fifth point” begins to riot wildly at the mere thought that a landing will now be made on it. About this and much more in our article today.

Well, are you ready to pamper your “wife”? Then let's go!

Lunges with dumbbells. What, why and why?

It just so happened according to the constitution (which) that men have flat buttocks. No, of course, this misfortune also occurs among girls, but still, for the majority, these places look all sorts of “tastier” :). Meanwhile (according to statistics), the “seat” is one of the most attractive parts of the body, which representatives of both sexes pay attention to. And indeed, judge for yourself, in winter a person walks most of the time covered up to the tomatoes, and it is not possible to simply see any part of the body. The tailbone is always the same (largely) in appearance, and by using it you can already “follow” a person.

Jokes aside, I was recently pleasantly surprised, and now I’ll tell you why. In one of our previous articles we talked about the pool, and it was in this kosher establishment that I was surprised by one male representative. And not the whole part of it, but, so to speak, the sirloin, more precisely, the “fifth point,” or even more precisely, the butt :). In a nutshell, it was very convex in shape, not in the sense of being large, but in the sense of volume and degree of separation/separation. Very often in gyms, the pool has to be seen different quantities pop, but they all leave much to be desired. We, as athletes/bodybuilders and simply people who care about their shape, should always strive to achieve even greater appetite for the latter. And this, in turn, means that you need to constantly try new and effective exercises.

So, during operational activities and some body movements on my part, it was found out that it is the lunges exercise with dumbbells that allows you to create 3D-effect for the fifth point. How and by what means this is achieved, we will talk further, let's go.

Anatomical atlas

Well, now you are aware of the anatomical aspects, and it’s time to move on to the most important thing - the execution technique and secret tricks.

I’ll tell you right away so that you don’t have unnecessary illusions, the exercise is difficult to coordinate, and therefore if you have problems with the vestibular apparatus (determines the position of the body in space), then you will have to sweat a lot when performing it. There are quite a large number of variations of lunges, and it all depends on your level of preparedness. It is best to move sequentially from simple to complex, i.e. So:

static (in place) lunges with light dumbbells (up to 5 kg) ;
Bulgarian lunges (the stabilizer leg is on the bench) with light dumbbells (up to 5 kg) ;
alternating lunges in motion with medium dumbbells (up to 16 kg) ;
alternating lunges in motion with a barbell on the shoulders.

By performing exercises in this sequence, you will learn: to feel the muscles working in the exercise; “catch” your own body (develop coordination and muscle motor skills).

Execution technique

So let's go straight to step by step technique execution.

Step #1.

Find the right space to perform. Because The exercise involves walking with weights in your hands, then you need to decide on your route in advance. No, you don’t need to involve policemen and flashing lights :), but if you find a secluded corner in the hall where few people live and there is a long straight line, please be kind. You have to walk in a straight line from point A to point B and back so that no one knocks you down and you don’t knock anyone down.

Step #2.

Now select the weight of the weight, i.e. the weight of two dumbbells that you pick up. It should be medium so that you can complete about 3 approaches to 8-10 lunges on each leg.

Step #3.

Exit to the starting line. Starting position: stand straight (feet parallel to each other and slightly wider than hips), chest “wheel”, slight arch in the lower back, knees bent, gaze straight ahead. Take dumbbells in your hands.

Step #4.

Take a wide step forward, transfer the center of gravity of your body to your forward leg and then squat down on it. Keep your torso straight and do not lean to the sides.

Step #5.

Below (the lowest point of the trajectory) you should see the following picture. The front (from which the movement began) leg is bent at the knee joint at an angle of 90 degrees ( back thigh and the buttocks are taut like strings). The knee of the hind leg is in a “hanging” position, i.e. it does not touch the floor.

Step #6.

Hold your breath and, using your front leg (not your back!), rise up from the squat. Spring your back leg slightly and simply place it on the push leg.

Step #7.

Repeat the lunge, but with the other leg.

Practically, the whole process looks like this: (see image):

In motion, lunges with dumbbells look like this...

Secrets and subtleties

You should remember the following technical points and chips:

Before starting the exercise, perform exactly on the target muscle groups, this will reduce the risk to a minimum;
give your brain a future correct technique execution - imitate all your body movements without weight;
do not lower your head and do not look at your feet, this will round your back and the effectiveness of the exercise will sharply decrease;
breathing technique: down - inhale, up - exhale;
the back leg is used solely to maintain balance, there is no need to push off with it;
for better stabilization, the toe of the supporting leg should be slightly turned inward;
using solid weights (more 30-40 kg) and performing an exercise in an explosive style (slow lowering, dynamic lifting), maybe legs;
Always make sure that the right angle in the knee joint is maintained - i.e. the latter should not extend beyond the plane of the toe and form an acute or obtuse angle;
At first, it will be difficult for you to synchronize the process of moving with a dumbbell and maintaining balance.

Note:
To understand whether you are performing the exercise correctly, watch the “butt” sensations - the next day it should be painful for you to sit on your “wife”.

Well, that's all for today, let's summarize :).

Afterword

To be honest, I already feel a little sorry for you, because the lunge exercise with dumbbells will really explode your buttocks. I can already see how you give up your seat to everyone in the transport and look with silent reproach at the vacant seat. What can I say, hearty buns are worth the effort.

Wishing you all good health, bye!

PS. Friends, don’t be shy and share information with your brothers, honestly, I don’t mind!

With respect and gratitude, Dmitry Protasov.

In pursuit of beautiful figure we are ready to go to great lengths, but The best way Finding the desired shape is a sport. Physical exercise useful from the point of view of not only health, but also aesthetics. Beauty standards are constantly changing, but many girls still set themselves certain goals - slim stomach, beautiful breasts and toned butt. It is the last point that will be discussed in our article. There are several effective exercises for the buttocks. One of the most accessible exercises for the gluteal muscles is lunges. In the article we will look at the technique of performing lunges and how to do them correctly with dumbbells.

What muscles are activated when performing lunges?

Lunges will be very useful for girls who want to have toned butt, since this exercise targets the gluteal muscles. Lunges maximally engage the gluteal muscles and lower limbs. The impact is on the entire range of thigh muscles, as well as on the soleus muscle - part of the triceps muscle of the leg. Participate in the exercise calf muscles, the back muscles are strengthened, the abs are worked out.

Advantages and benefits of exercise

Lunges are useful, first of all, because the load when performing them will be distributed to all the muscles of the lower extremities, pumping up the deep muscles hips
Using additional sports equipment, such as a barbell and dumbbells, in addition to the gluteal muscles, you can pump up various other muscle groups.
Lunges are aimed at gaining total mass in the legs and whole body.
Due to the specialized load, lunges define the middle and lower parts of the quadriceps, improving their power and endurance.
The exercise perfectly develops coordination, stability and balance.
With the help of lunges, you can give attractive shapes to your buttocks and hips.

How to do lunges for the buttocks correctly

In the starting position, the legs are placed together, feet parallel to each other.
When using dumbbells or barbells, you need to hold them with your entire hand.
When performing lunges, you must keep your back straight and do not tilt your body.
The neck should be in line with the rest of the spine, with the gaze directed forward.
In the first phase of the exercise - inhale, in the second phase - exhale.
From the starting position, take a slow step forward with one leg.
In the final phase, the forward leg bends at the knee joint, forming an angle of 90 degrees, while the knee of the rear leg should not touch the floor.
When standing up, do not move your knee inward.
Return to initial position occurs only due to the strength of the front leg: lifting due to the force of inertia and swinging is unacceptable.
Take a wide step so that your knee does not go beyond your toes. A short stride increases the stress on the knee.
The exercise can be performed by changing legs each time. When performing lunges, you can alternate legs, but remember that when throwing forward only one leg, it is easier to maintain balance.
Before exercise, you need to warm up your muscles with a warm-up.

How to do lunges: backwards or forwards?

Lunges can be done both forward and backward. When performing classic lunges, the working leg is thrown forward, and when performing reverse lunges, it remains motionless, and a step is taken with the other leg. This exercise significantly reduces the load on the knee joints of the working leg. Therefore, if you have had knee injuries or are elderly, then choose reverse lunges. But the excessive ease of this type of exercise has its downside - the involvement of the muscles involved is significantly reduced. To compensate for the decrease in load, experts recommend using a platform to restore normal traffic intensity. You can also not choose, but alternate both options. Reverse lunges are among the most effective exercises for working the muscles of the thighs and buttocks, however, the desired effect can only be achieved if the execution technique is followed. If you do not follow all the rules described above, you may not see the expected result for a long time or even get injured.

Video: Techniques for performing classic and reverse lunges that can be performed at home

Video on how to correctly perform classic and reverse lunges; the exercise can be performed at home.

Options for performing lunges, which are better?

Like many other exercises, lunges have their own variations. Almost all of them can be done at home.

We get into the starting position - legs hip-width apart, feet parallel to each other.
Straighten up completely with your body facing forward.
Tighten your stomach, slightly bend your back at the lower back, slightly bend your knees.
Taking a wide step forward, place your foot on your heel, and then on your entire foot.
Inhaling, keeping the body vertical, transfer the center of gravity to the front leg and sit down on it.
Make sure that your forward leg is bent at the knee at an angle of 90 degrees.
The knee of the back leg does not touch the floor.
We return to the starting position: as we exhale, we rise from the squat, stepping back with our front leg.

Perform 10 times on each leg in 2-3 approaches.

Lunges with dumbbells

To make classic lunges more challenging, you can add dumbbells to the exercise. Weights will put additional stress on the arm muscles.

We get into the starting position - feet shoulder-width apart, back straight. Dumbbells on each side of us.
We lower ourselves into a squat and take dumbbells.
We stretch our arms along the body, palms facing inward.
Take a step forward as you inhale. The front knee should be bent at a 90 degree angle.
As you exhale, we return to the starting position, pushing off the floor with our front leg.

Video: Performing lunges with dumbbells

There are two ways to perform lunges with a barbell - regular or with long strides. Lunge with a normal step pumps up bottom part body, especially the quadriceps. Lunges with a wide step have a greater impact on the gluteus maximus muscles. If you just started training with a barbell, then proceed to the first type. Having learned to keep your balance, you can move on to wide lunges.

We accept the already familiar starting position, with one exception - the back should not bend in the lower back, the opposite is fraught with loss of stability and possible injuries.
We place the barbell on the shoulders (in no case on the neck).
Inhale - step forward. Slightly turn the leg that is in the lunge towards the foot to achieve the greatest stability. Bend the knee at an angle of 90 degrees.
The back and abdominal muscles should be tense, thereby maintaining balance.
The second knee does not touch the floor, but is located a couple of centimeters from it.
As you exhale, return to the starting position.

Perform 8-10 lunges.

Video: How to do lunges with a barbell correctly

Lunges while walking

The main difference from the exercises described above is that when performing lunges while walking, you do not stand in one place. When performing lunges, take long steps while walking. Maintain your balance and do not tilt your body to the sides. All movements are performed due to muscle tension.

The technique is the same as in classic lunges. To maintain balance, you can work more actively with your arms, bringing them forward left hand when he walks right leg, and vice versa.

Video: Performing lunges while walking

One leg lunges from a bench

This exercise loads the buttocks even more than classic lunges. We will need a bench for him. You can do without a bench by using another solid platform to rest your foot on.

Stand with your back to the bench and place the front of your foot on it.
The heel of the second leg is located under the pelvic bone of the same name.
Straighten your chest and shoulders, tuck your stomach, stretch the top of your head up.
Hands can be placed on the hips.
As you inhale, bend your front leg and lower your thigh until it is parallel to the floor. The knee does not extend beyond the line of the toes.
As you exhale, return to the starting position.

Perform 10–15 times on each leg in 2–3 approaches.

Video: Performing lunges on one leg

What is more effective: lunges or squats?

The main purpose of lunges and squats is to pump up your buttocks and thighs. But despite this, both exercises have their advantages and disadvantages.

If you are a beginner, squats will be easier for you than lunges.
At the same time, lunges not only perfectly work the buttocks, quadriceps and calves, but also perfectly develop the ability to maintain balance.
Lunges are twice as effective when targeting the gluteus medius.
But when performing squats, you can lift more weight, while when doing lunges, a barbell weighing more than 15 kg should not be lifted.

So which exercise is better? Perhaps a combination of both. Alternate squats with lunges, as they complement each other perfectly and allow you to pump your lower body as effectively as possible.

To work the muscles of the lower body there are two basic and most effective exercises- squats and lunges. To achieve the most impressive results in working out the muscles of the buttocks and thighs, you can combine both types of physical practices.