Attacks: what they do and how to run + 20 lunges (photos)

The lunge is a classic exercise for the muscles of the legs and buttocks, which is used in the power, aerobic and interval training. Lunges are considered as one of the most effective and useful exercises for leveling the gluteal muscles.

Moreover, the attacks have a variety of embodiments (modifications), so this exercise is an excellent component of any workout. In this article, we will discuss all aspects of implementation attacks, as well as modifying the execution of attacks and their characteristics.

Attacks: technology and principal

Lunges – one of the most difficult exercises from a technical point of view, therefore, to achieve the effect of exercise it is important to study all the nuances of technology. You can perform lunges with no equipment, with dumbbells or a barbell, gradually increasing the weight of the weights. Since the attacks have many modifications, then you can even make a complete workout for legs and buttocks, consisting of some attacks! But before you can do lunges with dumbbells or a barbell, hone technique this exercise without additional weights.

Technique exercises attack:

1. During the entire run, lunge, you have to keep your upper body upright: back straight, shoulders kept, belly tucked up, shoulders are down. The gaze is directed forward.
2. Front and back leg should be bent so that the thigh and lower leg form a right angle. Direct angle should be between your body and the thigh of the front leg.
3. The thigh of the front leg in the lunge should be parallel to the floor, the knee does not go beyond the toe. The knee of the back leg is a few inches off the floor but not touching it.
4. Step forward with the lunge should be wide enough and amplitude. Lunges with a narrow step makes greater demands on the quadriceps, lunges with a wide step on the butt.
5. It is important to distribute weight evenly between two feet, carrying a little more weight on the front foot. To maintain balance, turn the toe of the front foot slightly inward. When you return to starting position, push off the floor heels.
6. During the execution of the attack to put into work the gluteus Maximus muscles and the hamstring. They should be tight, you should feel a stretch the gluteus Maximus. To do this, you can slightly bend the lower back.
7. It is better to first perform lunges on one leg, then another. There is an option to toggle between execution of the attacks, but it is technically more difficult and reduces the load on the gluteal muscle.
8. Stay focused on all stages of the exercise to maintain balance and not get injured.

The lunge exercise you can perform with dumbbells (hands with dumbbells down at your sides) or a barbell (the bar positioned on your shoulders behind head). If you do the exercise without weights, then keep your hands on the belt or clasp them together in front of him for balance. If your training plan is squats, it is better to perform lunges after them.

The main types of attacks

We offer you the basic types of lunges that you can include in your workout in the gym or at home. The pictures demonstrated the execution of attacks without stock, but you can use dumbbells or barbell.

Thanks for the gifs youtube channel The Live Fit Girl.

1. The classic lunge

The classic lunge is a very effective exercise for development of the gluteal muscles, the quadriceps and the inner thigh. Beginners especially should pay attention to the technique of the exercise, because it is very difficult.

How to perform:

Stand straight with feet slightly apart, so that the foot, knee, hip, shoulders formed a straight line. On the inhale take a step forward and shift your weight on your front foot. The femur and tibia of both legs form a right angle. On the exhale, push off the heel from the floor, using the muscles of the buttocks and the back of the thigh, return to starting position.

2. Lunge in place

Compared to classic lunges, lunge in place will involve more quadriceps than glutes. This modification attacks are very useful for beginners, because technically this exercise to perform better than the classic lunge.

How to perform:

Make a step forward, stop the front legs are fully standing on the floor, back foot on toes. The weight is evenly distributed between the two feet. On the inhale slowly lower the knee of the back leg to the floor so that the thigh and Shin of both legs formed a straight angle. Hold for a few seconds, and exhale return to starting position.

3. Reverse lunge

Compared to classic lunges reverse lunge gives less stress on knee joints, so it is recommended for those who want to reduce the strain on your knees. The reverse lunge also gives a good load on the back of the thigh.

How to perform:

Stand straight with feet slightly apart, so that the foot, knee, hip, shoulders formed a straight line. On the inhale take a step back, the main weight falls on the front supporting leg. The femur and tibia of both legs form a right angle. On the exhale, return to starting position.

4. Bulgarian lunge

A feature of the Bulgarian lunge is that during its execution load is distributed between the two feet, and is fully on the front foot. Therefore, the Bulgarian lunge gives bona much greater stress on the leg muscles than the lunge in place or a classic lunge. In addition, during the Bulgarian lunge quadriceps is in continuous operation from beginning of exercise to the end, do not relax. The deeper you perform the Bulgarian lunge, the larger the weight get the gluteus Maximus.

How to perform:

Place the back foot on a bench, chair or step platform, and rested the toe of the foot on the surface. The weight of the body falls on the supporting leg. On the inhale slowly lower the knee of the back leg to the floor so that the thigh and Shin of both legs formed a straight angle. If necessary adjust the front feet on a bench, behind her back or forward. Hold for a few seconds, and exhale return to starting position.

5. Diagonal lunge

The diagonal lunge is an exercise that is very useful for girls. It involves the glutes, and outer and inner thighs, and then helps to work on all the problem areas.

How to perform:

From a standing position, shift your weight to one leg and the second leg on the inhale make a step back on the diagonal. The toe of the front foot can be turned slightly outward, the toe and knee of the back leg turns slightly inward. The knee of the front leg does not go beyond the toe, the thigh and Shin of both legs form a right angle. In the bottom of the squat you should feel a stretch in the gluteal muscles of the supporting leg. Then push down the heel and on the exhale, return to starting position. You can perform this exercise with each foot alternately, or first one foot, then another.

Read more about SIDE LUNGE

Attacks: the benefits of running and the main mistakes

The lunge exercise has a number of advantages, so be sure to include it in a training plan if you want to work on the muscles of the legs and buttocks. It is especially useful exercise for girls who usually prefer especially careful to train the lower body.

The benefits of running attacks:

1. Lunges – a great exercise for the gluteal muscles and quads.
2. Exercise is quite physiological, because it simulates the circuit walk.
3. Unlike squats, lunges are very effective for equalizing the muscle imbalances.
4. Due to the attacks not only will you be able to increase your muscle mass, but also to stretch and lengthen the muscles, making the feet dry and toned.
5. Lunges with dumbbells or a barbell is much safer for your back than squats.
6. This exercise has many versions, depending on your goals and capabilities.
7. You can easily perform a lunge exercise even at home without additional equipment.
8. Lunges allow you to work out inner thighs, which is particularly important for girls.

Attacks: what to pay attention

Let’s take a closer look at the major mistakes made by the trainee when performing lunges. In order to avoid repeating these errors, it is better to perform lunges in front of a mirror, at least at first, and to follow the proper technique.

The major errors when performing lunges:

• The knee sock comes forward or to the side (this gives traumatic stress on knee joints).
• The case goes forward, hunched back, shoulders to his ears (this takes the load off the gluteal muscles and gives unnecessary strain on the spine).
• Thigh and Shin of both legs form a 90 degree angle (this reduces the load on the muscles and increases the load on knee and ankle joints).
• Widely spaced feet (this leads to loss of stability and balance during exercise lunge).

Improper execution of the attacks:

The correct execution of lunges:

What are the risks of improper execution of the attacks:

• Pain in the knee joint
• Pain in ankle joint
• Back pain and lower back
• Inefficient load on the muscles

If you have a chronic problem with the knee joints, then the exercise lunge is better not to perform. View our selection of leg exercises for buttocks you can perform on the floor is safe for the knees.

Variations perform attacks

As we noted above, one of the benefits of the exercise, the lunge is a large number of modifications that will help you to add variety to your workout and to avoid habituation to stress. Below are a few plans of exercises with different variations of lunges.

Thanks for the gifs youtube channels , The Live Fit Girl, Marina Aagaard, shortcircuits_fitness.

1. Lateral lunge

2. Lunges in a circle

3. Pulsing lunge at 1-2-3

4. Lunge with knee lift

5. Reverse lunge with a pass to feet

6. Reverse lunge with knee lift

7. Attack + sumo squat

8. Lunge forward and back

9. Walking lunges

10. Lunges toward

11. Lunge with rotation

12. Lunge jumping with

13. Plyometric lunges

14. Plyometric lunges with a jump

You can perform any variation of lunges with free weights or other kind of resistance:

15. Lunge in place with dumbbells

16. Reverse lunge with dumbbells

17. Side lunge with dumbbells

18. Reverse lunge with a barbell

19. The lunge with a kettlebell forwarding

20. Lateral lunge with medicine balls

21. Rolling lunge with a gliding

22. Lunge with the TRX loops

23. Lunge with sandaga

24. Lunge with step platform

Here are only a few options of exercises with additional equipment. If you have dumbbells or other equipment, you can easily diversify and complicate the exercise, the lunge. Read more about additional equipment for lunges and other exercises:

• TRX: efficient equipment for whole body
• Fitness rubber band: the most popular gear for the feet
• Weight: features, benefit from the classes, exercises
• The gliding: what it is, what you need and exercise
• Step-up platform exercise and how to choose
• Sandbag: weight training at home

Training plan attacks

We offer you several options ready plan attacks. You can train with the weight of his own body (without additional equipment) or with weights. The weight of dumbbells or barbells to choose based on your physical capabilities. Beginners can use dumbbells 2-3 kg (girls), 5-7 kg (men). Gradually increase the weight as physical development.

You can change the suggested set of exercises and the number of approaches on your own. Next to the exercise indicates the number of sets and number of repetitions (for example, 3×10 means 3 sets of 10 repetitions on each leg). Rest between sets 30-60 seconds.

The lesson plan with the attacks for beginners:

• Lunge in place (3×10)
• Reverse lunge with knee lift (3×10)
• Lateral lunge (2×15)
• Lunge forward and back (2×10)
• Diagonal lunge (3×10)

The lesson plan with the lunges for weight loss:

• Pulsing lunge at 1-2-3 (3×12)
• Attack + sumo squat (3×12)
• The attack by jumping (3×10)
• The lunge with a twist (3×10)
• Diagonal lunge (3×12)
• Plyometric lunges/jump (3×10)

The lesson plan with the lunges with heavy weight for muscle growth:

• Classic lunge (3×10)
• Lunge in place (3×10)
• Reverse lunge (3×10)
• Bulgarian lunge (3×10)

The lesson plan with the attacks for the gluteal muscles:

• Classic lunge (3×15)
• Diagonal lunge (3×12)
• Reverse lunge (3×15)
• Bulgarian lunge (3×15)
• Walking lunges (3×20)

The lesson plan with the lunges for the legs:

• Lunge with knee lift (3×10)
• Pulsing lunge at 1-2-3 (3×10)
• Diagonal lunge (3×12)
• Lunges in a circle (3×8)
• Plyometric lunges/ jump (3×10)
• Reverse lunge with cast legs (3×10)

Helpful videos on exercise lunge

If you want to know more information about the attacks, we recommend you to watch the following short video on the proper technique of this exercise:

1. The technique of classical attacks

2. Lunges: how to use of the buttocks

3. Attacks: proper technique and variations of lunges

4. Yaroslav Brin: attacks and techniques of the

See also:

• Pull-UPS: how to learn to catch up from zero
• Pushups: how to do push-UPS with zero

To tone and increase muscles, Legs and buttocks