Lunge exercise: how to do it correctly?

Vous cherchez à améliorer votre force et votre équilibre grâce au sport ? Les fentes sont l’exercice parfait pour renforcer vos jambes et votre tronc. Dans cet article, vous apprendrez comment réaliser des fentes correctement et en toute sécurité.

How to properly perform the lunge exercise 

Discover the essential techniques to avoid injuries and maximize results. Also learn the different variations of the lunge exercise to vary your workouts and target different muscles.

To properly begin a lunge exercise, follow these simple but essential steps:

• Feet hip-width apart : Make sure your feet are in line with your hips. This stable position gives you a solid foundation to avoid imbalances.
• Dos droit et regard vers l’avant : Gardez votre dos bien droit, sans cambrer ni arrondir. Fixez un point droit devant vous pour maintenir l’équilibre et la concentration.
• Hands on hips or holding weights : You can place your hands on your hips for stability or hold dumbbells on either side to add resistance.

Lunge Movement

Now that you're well positioned, here's how to perform the lunge movement:

1. Bring one leg forward and bend both knees : Take a big step forward with one leg. Bend both knees to lower your body. The back knee should go down towards the ground.
2. Descendre jusqu’à ce que le genou arrière touche presque le sol : Continuez à descendre jusqu’à ce que votre genou arrière soit très proche du sol, sans le toucher. Cela garantit une amplitude de mouvement suffisante.
3. Keep the front knee aligned with the ankle : Pendant que vous descendez, assurez-vous que le genou de votre jambe avant reste aligné avec votre cheville. Évitez qu’il dépasse vos orteils pour prévenir les blessures.
4. Return to initial position : Push on your front heel to return to the starting position. Repeat the movement alternating legs for a balanced workout.

By following these steps, you will perform lunges efficiently and safely, maximizing the benefits for your muscles and stability.

Tips for correct execution

To succeed in your lunges and maximize profits, follow these execution tips:

• Keep your back straight throughout the movement : Correct posture is crucial. Keep your back straight, your shoulders back and your chest open. This helps prevent injuries and properly engage the targeted muscles.
• Do not let the front knee go beyond the toes : As you lower into a lunge, make sure your front knee stays in line with your ankle. Don't let it go past your toes, this reduces pressure on the knee joints and prevents injuries.
• Maintain regular breathing : Breathing is often overlooked, but it is essential for effective exercise. Inhale on the way down and exhale on the way up. Controlled breathing helps maintain your pace and endurance.

To ensure perfect execution, here are a few additional tips:

• Looking forward : Keep your eyes focused on a point in front of you. This helps maintain your balance and alignment.
• Engage the core : Contract your abdominals throughout the movement to stabilize your body and protect your spine.
• Use a mirror : If possible, do your lunges in front of a mirror. This helps you correct your posture and ensure your knees stay aligned.

By following these tips, you will optimize your lunge technique, reduce the risk of injury, and improve your overall performance.

Lunge variations

Diversify your workouts and target different muscle groups by trying these lunge variations:

Front lunges

Front lunges are the classic version:

• Movement : Faites un grand pas en avant, pliez les deux genoux et descendez jusqu’à ce que le genou arrière soit proche du sol.
• Main targets : Quadriceps and glutes.
• Trick : Make sure your front knee stays in line with your ankle.

Back lunges

Back lunges work more on the buttocks and hamstrings:

• Movement : Step one leg back and bend both knees to descend, with the back knee coming closer to the floor.
• Main targets : Glutes and hamstrings.
• Trick : Keep your weight on the front heel for better stability.

Side slits

To work the inner thighs and improve balance:

• Movement : Take a large step to the side and bend the knee of the advancing leg, keeping the other leg straight.
• Main targets : Adductors and quadriceps.
• Trick : Keep your back straight and your gaze forward.

Lunges with trunk rotation

Add a twist to engage your core and improve stability:

• Movement : Moving forward in a lunge, turn your torso towards the front leg.
• Main targets : Abdominals, quadriceps and glutes.
• Trick : Keep your hips stable and only rotate your torso.

These variations allow you to target different muscles and keep your workouts varied and interesting.

What muscles work lunges

Lunges are a comprehensive exercise that works multiple muscle groups. Here are the main muscles worked:

Main muscles used

• Quadriceps : Situés à l’avant de la cuisse, les quadriceps sont fortement sollicités lors de la descente et de la montée. Ils jouent un rôle clé dans l’extension du genou.
• Hamstrings : Ces muscles à l’arrière de la cuisse sont engagés pendant la descente et aident à stabiliser le genou et la hanche.
• Glutes : Les muscles fessiers, en particulier le grand fessier, sont activés pour propulser le corps vers le haut et maintenir l’équilibre. En effet, l’exercice des fentes fait partie des best exercises for glutes. 

Secondary muscles used

• Calves : Les mollets stabilisent la cheville et aident à maintenir l’équilibre pendant le mouvement.
• Abdominals : Les muscles abdominaux sont engagés pour stabiliser le tronc et maintenir une posture correcte tout au long de l’exercice.
• Lumbar : Les muscles du bas du dos travaillent en synergie avec les abdominaux pour stabiliser la colonne vertébrale et maintenir l’alignement du corps.

En intégrant les fentes dans votre routine, vous ciblez efficacement ces muscles, améliorant à la fois la force et l’équilibre de votre corps.

Bénéfices pour la stabilité et l’équilibre

Les fentes ne sont pas seulement un excellent exercice pour renforcer les muscles, elles offrent également de nombreux avantages pour la stabilité et l’équilibre. Voici comment :

Core strengthening

Les fentes engagent intensément les muscles du tronc, y compris les abdominaux et les lombaires. En stabilisant votre corps pendant le mouvement, ces muscles travaillent dur pour maintenir votre équilibre. Un tronc fort est essentiel pour éviter les blessures et améliorer les performances dans d’autres exercices.

Improved coordination

Lunges require precise coordination between different parts of the body. Each movement involves synchronization between the legs, core and arms (if using weights). This increased coordination improves your general motor skills and agility.

Injury prevention

En renforçant les muscles stabilisateurs et en améliorant la coordination, les fentes aident à prévenir les blessures. Une meilleure stabilité réduit le risque d’entorses, de chutes et de blessures liées à des mouvements brusques. De plus, un équilibre amélioré peut corriger les déséquilibres musculaires, réduisant ainsi les tensions sur les articulations.

These benefits make lunges a must-have exercise for anyone who wants to strengthen their stability and balance while building muscle strength.

How much weight do you need to successfully do bodybuilding lunges?

Weight selection for lunges depends on your fitness level and strength training experience. Here are recommendations for each level:

Beginners

• Use body weight to start : If you're new to doing lunges, start without weights to master the technique.
• Add light weights (1-2 kg) gradually : Une fois à l’aise avec le mouvement, intégrez des poids légers pour augmenter la résistance et intensifier l’entraînement.

Intermediaries

• Use 5-10 kg dumbbells : If you already have some experience, move on to moderate weight dumbbells. This allows the muscles to be further stimulated and progressed.
• Increase weight based on progression : Listen to your body and gradually increase the weight used to avoid sores and continue to build strength.

Advances

• Use dumbbells of 10-20 kg or more : For experienced exercisers, heavier dumbbells are recommended. This helps maximize muscle development.
• Envisager l’utilisation de barres avec poids : For an even greater load, use a barbell with weights. Be sure to maintain impeccable technique to avoid injury.

Tips for Choosing the Right Weight

• Start light and gradually increase : Always start with a light weight to assess your comfort and technique before increasing the load.
• Listen to your body and avoid overload : Don't push beyond your limits. Excessive pain or imbalances are signs that you need to reduce the load.
• Consult a coach if necessary : A professional can help you determine the ideal weight and correct your technique for optimal results.

By following these recommendations, you can adapt the intensity of your lunges according to your level and progress safely.

Conclusion

Lunges are a powerful exercise for strengthening leg muscles and improving balance. By mastering the technique and incorporating variations, you maximize the benefits. Choosing the right weight is crucial to progress safely.

To succeed, follow the posture and breathing tips. Lunges mainly work the quadriceps, hamstrings and glutes. They also offer benefits for stability and injury prevention.

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