Lunges with step

What makes this exercise particularly effective?

The variation of lunges with a step utilizes an elevated surface on which you place your front foot, along with the handlebar and grip handle. This results in:

• A larger range of Motion in the front knee and overall during the execution of the movement.

• With the grip tape, the handlebar, and the resistance, you can precisely adjust and increase the intensity of the movement.

• The elevated position of the foot creates a stronger stretch and load in the back of the thigh, as well as better activation of the gluteal muscles.

• At the same time, balance and stability are required through core and full-body tension.

What effect does the exercise achieve?

• Intensive strengthening of your leg muscles: Especially the quadriceps of your front leg, the glutes, and the hamstrings are effectively trained.

• Improved balance & coordination: Due to the elevated surface and the unilateral loading, your body must maintain greater stability and balance.

• Greater flexibility in hip & knee: By lowering deeper and stretching the back leg with each repetition, mobility and flexibility are improved.

• Protection & control: With the grip tape and handlebar, you can better control the load and avoid overstraining, especially in the deep phase.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though the exercise “Lunges with Step” is not part of the classic Big 5, this variation can be a useful addition.

• It supports and complements squats and deadlifts, as the leg and glute muscles, mobility, and overall stability are strengthened.

• The unilateral load helps identify and correct muscular imbalances.

• This exercise can add variety to your leg training and provide a different stimulus – helping you maintain consistent progress and avoid a training plateau.