15
Lunges
Preparation
Fix the carriage so that the horn is approximately in the middle of the shin.
Starting position
Stand next to the device in a lunge and grasp the horn with one hand. The back remains straight.
Execution
Stand up with pressure from the front leg until the leg is almost extended. The back is under tension and remains straight.
Hint
Perform the exercise on both sides. The further the lunge, the stronger the training effect on the gluteal muscles (and weaker on the thigh muscles).
Variants
Warning
This exercise is technically demanding. We recommend learning these together with a qualified expert.
Primary muscle
Po
Secondary muscle
Legs
The ideal strength exercise for strong legs
Lunges, also known as lunges, are an excellent strength exercise that particularly helps to strengthen the leg muscles and effectively targets the quadriceps, thigh muscles and gluteal muscles. In addition, the core muscles are strengthened, which contributes to a more stable posture.
Due to its high functionality, this strength exercise can be perfectly integrated into training programs for a variety of sports and activities.
Lunges on the EISENHORN with weight
The EISENHORN is ideal for efficiently performing lunges with weight. Thanks to its unique design, it supports ergonomic movement and thus minimizes the risk of injury. The following exercise variations can be performed on the EISENHORN:
To perform this version of the lunge correctly, start in an upright position with your feet hip-width apart, your shoulders back and your gaze straight ahead. Then take a large step forward so that the front leg is bent at a 90-degree angle and the knee is above the ankle. The back leg should also be bent so that the knee almost touches the floor. It is important to distribute your body weight evenly and keep your upper body upright. Now grip the horn with one hand. With pressure from the front leg, stand up until the leg is almost stretched. Then slowly return to the starting kneeling position. It is advisable to do several repetitions on the same leg. Body tension should be maintained throughout the exercise. Make sure that your knees remain in line with your toes. The back remains straight throughout the exercise and the shoulders are pulled down.
Lunges are an excellent exercise to strengthen the legs and gluteal muscles and improve overall body stability. The difficulty of this exercise can be increased by increasing the weight. Unlike traditional machines, dumbbells and barbells, the weight of the EISENHORN can be adjusted in a matter of seconds. This makes training more efficient and minimizes the risk of injury.
There are many different ways to perform lunges. The most important of these include front lunges, overhead lunges and side lunges. The angle can be varied for each of these exercises and the level of difficulty can be increased by placing the front leg on a raised surface, such as a box.
Each variation of the lunge challenges the muscles in different ways and helps to improve leg and core strength. In order to perform the exercises effectively and safely, it is important to pay attention to correct technique.
Lunges are the ideal exercise for a comprehensive leg muscle workout. Regular training strengthens the following muscle groups, among others:
- Quadriceps (quadriceps femoris muscle): The quadriceps is the largest muscle in the thigh and is activated during every type of leg press or leg extension. During lunges, it helps to extend the knee and support the body weight.
- Gluteal muscles (gluteus maximus muscle): The gluteus maximus is the largest muscle in the gluteal region. In lunges, it is activated to stabilize the body and stretch the hips.
- Back of the thigh (biceps femoris muscle, semimembranosus muscle, semitendinosus muscle): The hamstrings are a group of three muscles that cover the back of the thigh. These muscles support the movement of the leg during lunges.
- Adductors (pectineus muscle, adductor magnus muscle, adductor longus muscle, adductor brevis muscle, gracilis muscle): The adductors are a group of muscles inside the thigh that are responsible for the adduction (bringing together) of the legs. These muscles provide stability during lunges.
Lunges are an effective exercise for strengthening the leg and gluteal muscles and improving physical balance. The level of difficulty can be increased by adding weights. Different lunges can be integrated into the training plan to add variety to the workout. As they work a variety of muscle groups, lunges should not be missing on any leg day.
The essential
advantage
EISENHORN is the compact strength station for your home gym that gives beginners, pros and everyone in between hundreds of workout options with weights from 4-112 kg.
Perfect training on the EISENHORN
With EISENHORN you train like on a classic machine with weight plates. In particular, you can perform all the classic basic exercises with EISENHORN, just like with a barbell. Basic exercises ("BIG 5") are the basis of any efficient strength training due to the complex movement sequences.
Buy EISENHORN
You can order your EISENHORN conveniently in our online shop and have it delivered directly to your home. We deliver internationally directly from our factory in Switzerland.