Forward Lunges

Buttocks Exercises - Forward Lunges
This is a great exercise for neuromuscular coordination and general strength building. The long step version is frequently used by women to tone up gluteal muscles quickly. Both versions of the exercise (short step and long step) stimulate the calf, knee and hip and involve the gluteus to a varying degree depending on the length of the step.
Type Difficulty Equipment Vote
 
< Embed >


Instructions Stand up with your feet spread to shoulder width. Take a step forward keeping your torso as straight as possible. Bend the forward knee to form a slightly narrow angle or a right angle. Pushing with the front leg, return to the starting position. Warning: The breadth of the step forward varies the weight distribution on the various muscle groups. You can do this exercise in two ways: 1.Taking a short step: Strongly stimulates the quadriceps and reduces the load on the gluteus. 2.Taking a long step: Strongly stimulates the gluteus maximus and the ischiocrural muscles which consequently lengthens the rectus femoris of the rear leg. Common mistakes: 1.Resting the knee of the rear leg on the ground. 2.Curving the back after taking the step forward. 3.Standing with the legs too far apart which causes instability and balance problems during the exercise.
Other exercises
Other recommended muscle areas
Muscle Exercise Analysis
"main muscles trained"
  • 1 | Quadriceps
  • 2 | Buttocks
  • 3 | Hamstring
  • 4 | Abs
  • 5 | Adductor
Front
Rear
Associated Fitness Activities
For many users this muslce exercise is particularly useful for the following activities
1 | Athletics
42.11%
16 Votes
31.58%
12 Votes
3 | Runners
26.32%
10 Votes
Other recommended exercises
Based on your choises
Jumping Lunge
Muscles involved Quadriceps , Calf , Buttocks
Jumping Lunge
Equipment
> None
Reverse Lunge
Muscles involved Hamstring , Quadriceps , Buttocks
Reverse Lunge
Equipment
> None
Squat With Stability Ball
Muscles involved Quadriceps , Buttocks , Hamstring
Squat With Stability Ball
Equipment
> Swiss Ball
Leg Curl Machine
Muscles involved Hamstring , Calf , Buttocks
Leg Curl Machine
Equipment
> Machine
Copyright © 2011 Passion4Profession Inc. All rights reserved.     Terms and conditions |  Privacy Policy