A Guide to Perfect Lunges

Virtually accessible anywhere and at any time, lunges are compound exercises that build muscle in the quads, hamstrings, calves, and glutes – they are a perfect training method to strengthen lower body joints, improve weakened muscles, and strengthen an individual’s stability.


They might seem the easiest workout to execute but lunges can be counterproductive if not performed correctly.

The Perfect Form

An exercise that looks fairly easy, it actually requires a lot of factors to work well. A perfect lunge needs balance, muscle strength, and coordination. Here are some tips for the perfect lunges:

Proper Alignment

Step with your desired foot forward. When you lower down, bend your knee as much as you can, putting an equal amount of stress on it. Push forward your other foot for a smooth momentum.

Upper Body Form

To avoid injury, it’s important that your spine is at the right angle when performing a lunge, so keep it upright. To support it further and to make it more natural, keep your chest and chin up as this will keep your spine in its natural alignment and will correct your posture so you won’t end up staring at your foot -which makes it difficult to balance!

You should also squeeze in your core as it will provide intensity to your abdominal muscles and will keep your entire upper body firm – perfect for overall coordination.

Lower Body Form

Before starting, make sure that your pelvis is tilted and your glutes are tightened to ensure that your rear end and hamstrings are given pressure.

You should also do some simple warm-ups like stretching before performing lunges. Take your heel to your rear end and hold the position for a moment, as this will fire up your quadriceps and other lower body muscle groups.

How to do the Lunge

Start by standing properly with your feet hip-width apart, then step forward with your left foot. Lower down and bend your left knee at a 90-degree angle. Keep the foot you stepped levelled to your ankle while the other foot sinks and points to the floor. Push back to your initial position with your heels.

Make sure you don’t put too much force on your kneecaps, but focus instead on the quadriceps, hamstrings and glutes.

Start with 3 sets of 10 to 20 lunges each in a minute. Practice in the mirror to ensure that you’re in an upright position and you’re not leaning backwards or forwards.

Lunge Exercise Variations

More than doing the basic lunges, you can spice up your workout with the following:

Use Weights

By adding weights when you lunge, you will be increasing the intensity of your workout. Hold a dumbbell and press it to your chest as you lunge. You can also use a kettlebell or a sandbell, which you can hold to your chest, extend forward, or raise high as you lunge.

Perform Other Types of Lunges

For better gains, you can do reverse lunges and walking lunges. To do the reverse lunge, just do the basic lunge but backwards.

To perform the walking lunge, walk around while lunging instead of just stepping forward and returning to your original position in a fixed spot. Holding weights as you do this exercise will also achieve better dynamics.

Step your way to a strong and defined physique with the proper lunging technique. By using anabolic steroids which you can buy online in the UK, you’ll will surely achieve even better results. Get in touch with Worldwide Anabolics for all your bodybuilding needs today!

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