How do lunges and squats help

Lunges (lunges) - the right execution & variants

When it comes to athletic leg and pot training, the lungs are a real classic. This apparently simple exercise is very effective and even as a beginner, lunges are ideal for your fitness! We'll show you how to make a perfect lung.

What are lunges?

You wish you firm legs and well-trained buttocks? Then you should definitely include the lungs in your leg training plan. This is one Lungethat many of us have known since childhood. But don't underestimate this seemingly simple leg exercise! Because Lunges make your legs burn properly and conjure up a real crack butt. You can use them both in Gym as well as at home carry out. For a lung you need no equipment. Only your athletic motivation and the right technique!

Which muscles do you train when you lunge?

Lunges are the perfect workout for that Buttocks and shapely legs. They train your entire thigh and the back of your leg.

The primarily stressed muscles in the lungs are:

  • your gluteus maximus (gluteus maximus) and
  • your leg extensor (quadriceps femoris muscle).


The secondary stressed muscles in the lungs are:

  • the hamstrings or hamstrings (musculus biceps femoris)
  • the optic disc muscle
  • the half-tendon muscle
  • the calf muscle culture

It is also a strong one Core and abdominal muscles important in order not to fall into the hollow back when lungs. So if you are looking for an effective exercise for your buttocks training, you should definitely try the lungs.

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Lunges calorie consumption

Do you want to reduce your weight and are wondering which fitness exercises are suitable for this? Since the lungs are one of the more active exercises, you will work up a sweat here. So burns one 15 to 20 minute lung workout about 100 calories. However, this is only a rough guide.

Your calorie consumption is determined by influenced by several factors. These are yours, among others height, your gender as Age and your Training level. If you are looking for more calorie-burning exercises, check out ours Calorie consumption table purely. There you will find various sports exercises with a guideline value for the respective calorie consumption.

Execution and technique of lunges

The best leg exercise won't do you any good if the technique isn't right. Only with the right execution do you have long-term fun on training and reduce the risk of injury. So that everything runs smoothly for you, we explain step by step how to do lunges correctly.


Step 1: starting position

All you need for a lung is you and sturdy shoes. You can also do lunges barefoot. Stand about hip width down, looking ahead. You let your arms hang loosely next to your body.

Step 2: up and down movement


Do a big one now Step forward. The other foot remains behind. Now move down until your front knee is level with your foot. While doing this, turn your knee slightly outwards. In this way you prevent it from falling inwards unintentionally. Go as deep as you can keep tension and control in your upper body. Then you go back up and push yourself back to the starting position with your front leg.


Yours You can also move your arms dynamically alternately during the exercise. When you take the step forward, you raise the opposite arm and bend your elbow to 90 degrees. The other arm is also bent at a right angle, but remains to the side of the body. As you step back, stretch both arms out next to your body. If you step forward with the other leg, you raise the other arm.

Your upper body should be throughout the movement upright be. So avoid leaning forward or backward. Keep your core and stomach tense to avoid a hollow back. If you have trouble balancing, put your back knee down completely on the downward movement.


Step 3: repetitions

Once you have returned to the starting position, you can now take a step forward with the other leg. Or you train one side first and then the other. It is important that you equal number of lunges for each leg perform.


Note that the number of sets and repetitions is different from yours individual training goal is pending. If you want to build muscle, do between 8-12 repetitions and 3-4 sets. To build up your strength endurance and burn a few more calories, do 15-20 repetitions.


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Lunges variants

Once you have internalized the basic movement of the lungs, it is time to do something Variety in your training bring to. Because what is particularly great about the lungs is that you can do it in many different ways. So it never gets boring and you constantly challenge your thighs and glutes. Before you change the exercise and increase the level of difficulty, you should be confident with the basic technique and do the lunges correctly. The 6 most popular variants of the lungs are:


Reverse lunges

This version of the lunges works in the same way as the basic form. You start in the starting position and do one Step back instead of forward. The step should be large enough that you are 90 degrees in the knee of your front leg when you bend down. You don't put your back knee down completely. You can also move your arms dynamically.

Side lunges

With the Side Lunge you start in the normal starting position. Now you do one big step to the side instead of forward. Keep your feet parallel to each other. The tips of the toes point forward. Bend your leg until you reach at least a 90-degree angle in the knee joint. Yours hands this time do you cross it in front of your chest when you bend down or use it Stabilization balance forward. Then push yourself off with the bent leg and move back to the starting position. Now stretch your arms out next to your body.

Lunges Around The World

This variant of the lung combines the Step forward, to the side, backward and diagonally to the side to the back. You start in the starting position with a step forward. Then you go back, put your foot down briefly and go straight to the side lunch. Push yourself off with your leg again and go briefly to the starting position. Then you do a reverse lunch straight back and go back to the starting position. Finally, there is a step backwards at an angle, as if you were crossing both legs. Then you go back and start with the other leg. Your arms always move dynamically according to the position.

Jumping lunges

This variant of the lunges will make your legs really burn. You start in the starting position and alternately jump forward with both legs into the lungs. Move your arms dynamically with you. Again, be careful not to put your knee down completely!

Pulse lunges

In principle, the Pulse Lunge works exactly like the normal lung. You start in the starting position and take a big step forward. This time bend and you straighten your back leg several times and only then come back to the starting position. You put your arms on your hips during the entire position.


Walking lunges

With these lunges, the name says it all. You perform a normal lung forward. Then you push yourself off with your back leg, lead it past the other foot and take a big step forward. So running you in alternating lunges forwards. If this is too difficult for you, put your foot down briefly before taking the step forward. Here you can move your arms dynamically again or put them on your hips.


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Common Lung Mistakes and How to Avoid Them

Even when doing lunges without weight, you should avoid making mistakes. Only like that reduce you the Risk of injury and ensure you optimal training success. Especially when you train at home and no trainer looks over it, you should pay attention to the following sources of error:

# 1 Keep your back straight

No matter which variant of the lung you choose - your back should be in every position just be. You can avoid a hollow back by using your Abdominal and core muscles tight all the time. Also, don't lean your upper body too far forward or backward.


# 2 Proper breathing

As with any other exercise, you breathe out during the concentric phase, when it becomes strenuous for you. In the eccentric phase, when it gets easier again, you breathe in. For the lungs this means: when When you bend down, you breathe in and at Push up again.


Also one Pressed breathing you absolutely should avoid. Especially when the lunges become strenuous, we tend to hold our breath. However, the blood builds up in the brain and you can get dizzy quickly. Therefore, make sure to keep breathing regularly.

# 3 knee above the ankle

With the lungs, your bent leg foot should always be aligned over the ankle. As a result, avoid pushing your knee past your toes. To do this, move your upper body down completely vertically. Your shin should automatically align itself perpendicular to the floor.


# 4 Don't let your knees fall inward

Every time you push your legs off, make sure that yours Don't knees fall inwards. If you have difficulties with this, deliberately push them apart or turn them foot something right at the beginning outward. Especially when jumping lungs and walking lungs, the knees quickly fall inward due to the dynamic movement.


If you are unsure, always ask a trainer if he can look over your performance again. If you work out at home, film yourself doing exercise. This way you see yourself in every position of the exercise and can be sure that your technique is error-free.

Lunges versus squats

In addition to the lungs, they also belong Squats among the most popular exercises for the legs. They are also known as squats and basically train the same muscles like a lung. Just like the lunge exercise, you can squat with just your body weight at home. Compared to squat, it is Lung exercise, however, is more diverse. If you decide to train without additional weight, you can challenge your muscles again and again through the different variants of the lungs. When doing the squat, you would need to use extra weight to help you.

Our conclusion

  • The lungs are effective Fitness exercise for your Thigh and gluteal muscles.
  • It is suitable for Beginner, but also for one advanced training. Because many different variants des lungs challenge you again and again and make you sweat properly.
  • You can do the exercise both At home as well as in Gym carry out.
  • Look for one when exercising correct technique, to get the most out of the exercise. So reduce you too Risk of injury and have long-term sporting success.
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