make the most of your workout - lunges
WHY – Weightbearing exercises that target the lower body are essential at every age because these large muscles not only burn tons of calories, but they are also responsible for functional daily activities such as standing from a seated position, rising from the floor, navigating stairs, and responding dynamically to important shifts in movement (imagine trying to jump back onto the sidewalk when you catch a fast-approaching car in your peripheral vision without strong legs!). The primary muscles that enable us to lunge are the quadriceps (tops of the thighs), hamstrings (backs of the thighs), and the gluteal muscle group in the hips. Other muscles contribute to lunges, but these prime movers play important roles in knee stability which is vital for our functional movement.HOW – Proper form during lunges is very important to avoid muscle strain or injury, as well as making the most of your workout. Keep the tips from this image in mind as you perfect your lunges:
LUNGE VARIATIONS:
- Static: descend into the lunge and return by pressing straight up with most of your body weight in the front heel; the feet remain in a static position
- Forward: step forward and then descend into the lunge; return by pushing off the front heel to bring the moving foot back to the original position
- Backward: step backward and then descend into the lunge; return by pressing the front heel into the floor to rise and bring the moving foot back to the original position
- Curtsy: step backward and cross behind the stationary foot; return by pressing the front heel into the floor to rise and bring the “curtsy” foot back to the original position
- Lateral: step out to the side, bending the moving leg and pushing the hips back; keep the stationary leg straight; return by pressing the stationary heel into the floor and rising to bring the stepping leg back to the original position
- Walking: step forward and descend into the lunge; press the front heel into the floor and rise, bringing the back leg in so the feet are side by side; then step forward with the foot that just stepped in, and so on.
by Amy Stafford
Panama City Beach, FL
Amy Stafford is the President of Body & Soul® Fitness, Certified Personal Trainer, ACE faculty and ACE Group Fitness Instructor. She is a leader in the fitness industry and is a popular speaker for women's events, retreats, fitness conferences. For information on booking Amy for your event or for an interview please email This email address is being protected from spambots. You need JavaScript enabled to view it.. Amy currently resides in the Panama City Beach, FL area and teaches virtually.Body and Soul® Fitness is an international Christian fitness organization that trains and equips instructors to lead a variety of group fitness programs including choreographed aerobics-style Cardio Strength & Flexibility™, cardio dance style Dance Blast™, free-weights-focused Power Strength™, boot camp style FIT360™ and Longevity FIT360™, and GOLD™ - lower impact programming for participants that are pregnant, have weight challenges, injuries, or other medical conditions. These exercise classes meet in church gyms, community centers, gymnasiums, parking lots, schools, etc. across the United States, Europe, and Africa. In-person and virtual fitness classes are available.
Key words: Christian fitness, women's exercise classes, group fitness, dance aerobics classes, Christian group fitness, Christian fitness app, FitTV, Body & Soul, Body and Soul, fitness instuctor training, low impact exercise
