To easily strengthen the glutes and legs, nothing better than the front lunges. How to do them well? What are its variations? What's the difference with a squat? Answers.

Perfect to work the legs and glutes, forward lunges are part of the exercises of muscle building unavoidable. Called 'lunge' in English, the slot is easy to perform and offers shapely legs as well as muscular buttocks.

Why do lunges?

The lunge is a popular exercise because it works several muscle groups at the same time. It is the muscles of the lower body that are solicited, among which are the quadriceps, the hamstrings and the glutes. Slots also require a sheathing of abdominal muscles and lumbar to ensure good balance, especially when performed with weights (dumbbells, weight bar). Thus, in one exercise, you will obtain sculpted legs, plump buttocks and strong abs.

What is the difference between forward and backward lunge?

The most common lunges are front lunges and back lunges. If they seem similar, these two exercises work the muscles differently. Because the movement is made backwards, the rear lunge targets the glutes more and hamstrings, while the forward lunge also helps develop the quadriceps. Thus, the back lunge is to be preferred if you mainly want to strengthen your buttocks. Note that the knee is less stressed with a back slit, which is therefore to be chosen if you want a lower impact on the area.

How to properly do a lunge?

The forward lunge is the classic version of this exercise. To do it correctly, here are the three steps to follow :

• Stand upright with your legs hip-width apart and your back straight. Place your hands on your hips for better stability.
• Take a big step forward, inhale, then squat on a vertical axis to achieve a right angle at the front knee. Regarding the leg at the back, it is supported on tiptoe and the knee does not touch the ground.
• As you exhale, push up on your front leg to return to the starting position. Also remember to contract the abdominals during the exercise to keep your back straight and an effective cladding.

The forward lunge works

This variation consists of walking forward, without returning to the initial position. The forward lunge while walking is very effective in activating the glutes and adductors because the stabilizing muscles are heavily used. Because the body is in motion, walking lunges also add a effort cardio to exercise.

The alternate forward lunge

Unlike the static lunge which is performed on one side only, the alternating forward lunge involves switching legs with each repetition. Thus, the stabilizing muscles are more solicited because the imbalance is greater. The alternating lunge is also a cardio exercise because both legs work during the same series. The most experienced can try the jumping alternate lunge, which adds a jump when changing legs.

Dumbbell forward lunge

To make the exercise more difficult, dumbbells can be added during a forward lunge. To do this, place your arms, with a dumbbell on each side, along the body and then perform a classic forward lunge. During the movement, keep your arms straight.

The front lunge with bar

To increase the difficulty of the exercise, equip yourself with a weight bar . With or without weight, it must be placed on the shoulders. The bar will make the ascent difficult, forcing you to push harder on the muscles.

The front lunge on step

The wider the gap between your legs during the lunge, the more the muscles are used. Thus, doing a forward lunge on a step increases the movement and the difficulty of the exercise. To do this, place the step in front of you then perform a classic forward lunge.

Forward lunges or squats?

Forward lunges seem similar to squats which also develop the glutes and legs. However, these two exercises have some differences. The squat consists of bending both legs, similar to a seated position. Once down, you have to push on your legs to go up again. This movement primarily works the glutes and quadriceps. The major difference between these two exercises is that the squat requires less balance and coordination than the lunge since it is made with both feet aligned on the ground and placed symmetrically. So, if these two exercises work the same muscles, the squat is more suitable for a beginner.

Source journaldesfemmes.fr