Lunges are a versatile workout that strengthens both your lower body and your core! Effective Methods & Tips!

Squats are the most famous muscle training exercise for the lower body, but the Lunge is actually recommended for quicker results. Because it is done with one leg at a time, it is easy to do while being aware of the muscles, and because it requires good balance, it is full of advantages, including the ability to strengthen not only the muscles of the lower body but also the core. Furthermore, since the Lunge can be done with only one body, it can be done at home, at the gym, or on the go. In this article, professional personal trainer Oshima will show you how to perform the basic lunge, the “static lunge,” and give you some tips on how to do it effectively.

There are four major muscle groups you can work with the lunge! The trick is to be aware of the part of the body you are loading to increase the effectiveness!

The “Lunge” is practiced by many people, from beginners to experienced exercisers, as a lower-body training exercise. Although it uses many muscles, it is easy to be aware of each part of the body, which is why it is recommended for body building. The effectiveness of the lunge is greatly enhanced if you know the muscles that can be trained.

Muscle area that can be trained by lunge: 1) “Gluteus maximus

The gluteus maximus is the muscle of the hip, and has the largest area of any single muscle in the human body. Therefore, it is effective in raising basal metabolism and, if trained, can lead to a slimmer body. In addition, the silhouette of the body when wearing pants will look different when the hips are lifted. Since the gluteus maximus is the main muscle used in the lunge, it is important to tighten the hips as you perform the lunge.

Muscle area that can be strengthened by Lunges (2) “Hamstrings

The hamstrings are the general term for the large muscles on the back of the thighs. These muscles are mainly used in flexing the knees and are also used in everyday movements such as walking and running. In the lunge, they are used when squatting, and can be effectively strengthened by sitting back firmly. It is important to be aware of this muscle because it can improve the silhouette of the groin area, increase metabolism, and provide many other benefits.

Muscle area that can be trained by lunge (3) “Quadriceps

The quadriceps is the muscle at the front of the thigh and is the collective name for four muscles. In daily activities, they are mainly used to extend the knees, but they are also involved in body stability, and training them will give you strong legs and backs. Since stability is essential for strength training, it should be trained to improve the results of other strength training disciplines. It is also recommended for those who wish to tighten their silhouette, as it is the muscle in the front of the thigh.

Muscle area that can be trained by lunge (4) “iliopsoas muscle

The iliopsoas muscle is the general term for the muscle group that connects the femur to the spine, the so-called inner muscle. Although it is not a visible muscle, the benefits of training it are quite significant. For example, it can improve hunchback, shape up the abdomen, and restore the internal organs to their original position. In lunge exercises, the muscles are trained by keeping the back straight, so be careful not to round the back.