I believe everyone is familiar with lunges, and among training movements, lunges are an easy to train movement. Of course, doing lunges regularly has many benefits, such as exercising muscles, enhancing leg strength, etc. But to reap these benefits, it’s important to do it right. So, what is the standard movement of the lunge? Let’s take a look!

Standard movements of the lunge

1. Stand naturally, with hands on hips or on top of head, eyes looking forward, chin slightly retracted, and abdomen retracted Tight and keep your torso straight.

2. Take a step back with your left foot, keeping your right foot and knee in a straight line.

3. Bend your right leg until your thigh is parallel to the ground.

4. Maintain the above position for 2 seconds, then slowly rise back to the initial position, repeat this 15 times, and then change legs.

What are the benefits of the lunge

1. Muscle training

The lunge is a comprehensive training movement for the buttocks and legs. During the movement, the muscles such as the buttocks and legs are strengthened. The group has great stimulation, and muscle groups such as quadriceps, gluteus maximus, gluteus medius, hamstrings, gastrocnemius, core muscles and other muscles can be exercised to varying degrees.

2. Enhance leg strength

Lunge squats are one of the most important strength training movements. They are particularly effective in exercising leg muscles. Correct lunges can strengthen the legs. strength.

3. Strengthen physical fitness

Lunge squats are also very helpful in improving physical fitness. Strength training of core muscles and lower body are all key points for forming physical fitness. Therefore, practicing lunges can build a strong physical fitness.

4. Improve sports safety

Most natural movements of the body, such as carrying, running, climbing, etc., are dominated by the lower limbs. The most commonly used muscles in mountaineering are the legs. muscles. If the muscles of your legs are not strong, your legs may become weak when climbing mountains. If you force yourself to walk, you may injure your knee joints. If you lose your balance, you may fall and fall. Therefore, when performing lower limb exercises, it is best to exercise the leg muscles first, so as to be safer and improve your athletic ability!