The lunge squat is somewhat similar to the split squat, but it is a little more complicated. It has an additional step movement. The exercise effect is basically similar, and it is also a comprehensive exercise. Lunges can be performed with either a barbell or dumbbells.
Target exercise areas: Mainly the quadriceps, buttocks The major muscles, biceps femoris and calf muscles also have exercise effects.
Action essentials:
1. Hold a dumbbell in each hand naturally Keep your straight arms hanging at your sides or carry a barbell on your shoulders. Hold the dumbbells in both hands and place them on your shoulders with your elbows bent. Stand with your feet hip-width apart, look forward, and hold your chest up, your abdomen tight, and your waist tight.
2. Take a step forward with one foot and squat down so that the knee joint and ankle joint are on the same vertical line. Straighten the other leg back and distribute the weight evenly on both legs. Lower your hips, bend your back legs and squat down until your knees are close to the ground, then pause and return to the original path.
Notes:
1. The upper body should always remain upright and let the center of gravity be vertically downward. The body cannot lean back or forward. When squatting vertically, the front leg and calf should be perpendicular to the ground, and the knees should not exceed the toes.
2. The role of lunges is also reflected in the muscle exercises used to maintain body balance when doing this action. Therefore, the initial imbalance of the body is the entry point of exercise and should be paid attention to.
3. The span should not be too small to avoid instability of the center of gravity and limited leg movement. When the span is large, the hind legs should be kept as straight as possible during squatting; when the span is small, the legs should be kept straight. , the knees of the front legs can rush forward.
4. During the lunge squat movement, the muscles exercised at different spans of the legs are different. The larger the span, the more emphasis is placed on the simultaneous exercise of the quadriceps, biceps femoris and gluteus maximus. , the smaller the span, the more concentrated the exercise on the quadriceps muscles.
5. Other similar movements:
(1) Step lunge (farmer’s walk): With or without weight, do a lunge with both feet alternately moving forward. A complete lunge squat process must be completed with each step. Generally, the legs must be straightened before the center of gravity can be shifted to step forward into the next step. This exercise is actually a continuous lunge squat.
(2) Back Step Lunge:
(3) Sideways lunge:
