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15

Lunges

Preparation

Fix the slide 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 exercise on both sides. The wider the lunge, the stronger the training effect on the gluteal muscles (and weaker on the thigh).

Variants

Warning

This exercise is technically demanding. We recommend learning these together with a proven expert.

Primary muscle

Po

Secondary muscle

Legs

The ideal strength exercise for strong legs

Lunges are a single-leg exercise and require good coordination and sufficient body tension to maintain balance during the exercise.

Due to its high functionality, this leg exercise can be used in a training programme for a variety of sports and activities.

EISENHORN is ideal for the efficient execution of lunges with weight. The professional device for the home supports ergonomic movement and minimises the risk of injury.

Lunges on the EISENHORN with weight

is ideal for leg training in the home gym. For the execution of lunges there are the following exercise variations with weight on the EISENHORN:

Overview

Lunges are one of the ultimate exercises for strong legs and toned glutes. The thigh muscles (musculus quadriceps femoris, musculus hamstrings) as well as the gluteal muscles (musculus gluteus maximus, musculus gluteus medius) and the posterior thigh muscles (musculus gastrocnemius, musculus soleus) come into action. In addition, the centre of the body (torso muscles) can be actively strengthened to ensure a stable posture.

Correct execution of lunges

To perform lunges correctly, start in an upright position with feet hip-width apart, shoulders back and eyes straight ahead.

Now take a big step forward so that the front leg is bent at an angle of about 90 degrees and the knee is directly over the ankle. At the same time the back leg should also be bent so that the knee almost touches the floor.

It should be noted that the body weight is evenly distributed between the two legs and the upper body remains upright. A common mistake in this exercise is that the upper body is tilted too far forward.

At the same time as exhaling, push back to the starting position with the strength from the front leg to complete the exercise. Now you can either repeat several repetitions on the same front leg or alternately put the left or right leg forward and shift the weight onto it.

It is important to maintain stable body tension throughout the movement and to ensure that the knees remain in line with the toes as much as possible. The back remains straight and the shoulders pulled down.

Those who find it difficult to keep their balance when doing the exercise can start by holding on to a wall or chair as a first step to make it easier to keep their balance.

Increase difficulty with weights

To increase the level of difficulty, the lunge can be done with the aid of weights through machines, dumbbells or barbells. In order to avoid injuries, it is even more important to pay attention to the correct technique and to respect one’s own physical limits while progressively increasing the weights. Performing on a machine also makes it possible to train with heavier weights with comparatively less risk of injury.

Variations of lunges

There are numerous variations in the execution of lunges. Worth mentioning are for example the front lunges, the back lunges and the side lunges. In addition, the angle can be varied and the difficulty increased by placing the front leg in an elevated position (e.g. on a box).

Each variation challenges the muscles in different ways, helping to improve leg and core strength. Front lunges are particularly suitable for beginners, while advanced athletes can also integrate rear and side lunges into their training programme.

To ensure the effective and safe execution of this exercise, it is important to pay attention to correct technique in all variations.

Versatile muscle groups used in lunges

Lunges are the ideal exercise for a comprehensive workout of the leg muscles. The following muscle groups are strengthened with regular lunges:

  • Quadriceps (musculus quadriceps femoris): The quadriceps is the largest muscle in the thigh and is activated during any type of leg press or leg extension.
  • Glutes(musculus gluteus maximus): This is the largest muscle in the buttocks and is used in lunges to stabilise the body and activate the hips.
  • Thigh back(musculus biceps femoris, musculus semimembranosus, musculus semitendinosus): The hamstrings are a group of three muscles that cover the back of the thigh. These muscles are activated during lunges to support the movement of the leg during the big step backwards.
  • Adductores(musculus pectineus, musculus adductor magnus, musculus adductor longus, musculus adductor brevis, musculus adductor minimus, musculus gracilis): The adductors are a group of muscles inside the thigh that are responsible for the adduction (bringing together) of the leg. These muscles are activated during the Lunges exercise to ensure the stability of the leg during the exercise.
  • Calves(musculus gastrocnemius caput laterale, musculus gastrocnemius caput mediale, musculus soleus): The calf muscles, consisting of the gastrocnemius and soleus, are activated during lunges to support the movement of the foot during the step.

Conclusion

Lunges are an effective exercise to build leg strength and improve physical fitness as well as balance. Weights and machines like the EISENHORN make the exercise particularly efficient and correct. Lunges should not be missing from any good leg day training plan.

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.