Lunges with dumbbells. Back Lunges Reverse Lunges

Lunges are an indispensable exercise that can make your legs and buttocks beautiful and elastic. They can be performed using your own body weight or various weights, such as dumbbells or a barbell. When performing a long lunge, the load falls mainly on the buttocks, while when performing a short lunge, the pressure shifts to the quadriceps femoris muscle.

Main muscles involved

Among strength exercises, lunges are among the most effective, developing the front surface of the thigh and gluteal muscles, drawing the middle and lower parts of the quadriceps femoris muscle, forming the relief of the leg muscles. This is a multi-joint exercise that involves various large and small muscles. Almost the entire lower body is worked during lunges.

The exercise can be performed in various variations, and the load will be shifted from one muscle group to another. When lunging, the quadriceps and buttocks work to a greater extent, the adductor magnus and soleus muscles are used as synergists, and the hamstrings and gastrocnemius are used as dynamic stabilizers. Additionally, the abdominal muscles, spinal extensors, quadratus lumborum, etc. serve as stabilizers.

Back lunges with dumbbells/barbell

Reverse lunges are of medium difficulty, but beginner athletes are not recommended to start straight away with weights. This is justified by the fact that at first there may be difficulties in maintaining balance. At first, it is better to train using your own body weight. Experienced athletes can use dumbbells.

Do not lower your head and do not look at your feet, this will round your back and the effectiveness of the exercise will sharply decrease

As with any exercise, reverse lunges with dumbbells must be performed with impeccable technique. Otherwise, you risk, at best, being left without results, and at worst, injuring your knee.

When performing the exercise, the back should always be straight and the spine should remain in a neutral position.

Reverse lunges from the platform

Back lunges are best performed using a platform. The essence of this method is to place the leg on a hill and squat lower during a lunge, due to which more load is placed on the muscles of the buttocks.

When doing this, you need to lean back a little with your body, directing your body weight to the heel of your front leg. Having reached the bottom point, there is a momentary delay in the position, after which, using the force of the quadriceps of the front leg, you need to return to the original position. The exercise is repeated with the other leg.

Important! You cannot rise from the bottom point to the starting point using a push with the back leg. Only the muscles of the working leg should be used in the upward movement.

• When performing reverse lunges, dumbbells should be held using the entire hand, not just the fingers; The barbell should be supported by your hands and not slung over your shoulders.
• The position of the back at all stages of movement remains invariably straight and is in no way rounded.
• The body, like the back, is held straight. Tilts in any direction are not allowed.
• If you are a beginner, you should not avoid the support at first. Over time, when the muscles get stronger, the support can be removed and you can begin to perform the exercise yourself.
• During the exercise, the gaze should be directed forward, the neck should serve as a continuation of the ridge, otherwise you can stretch the muscles or injure the vertebrae of this section.
• If you are poorly stretched, the exercise may be difficult at first, so you need to warm up and do some stretching. The main thing is not to overdo it. At first it will be possible not to lower yourself completely until the muscles become sufficiently elastic.

Forward and Backward Lunges: What's the Difference?

Unlike the classic forward step, when performing reverse lunges, the working leg remains motionless, and the step is taken with the supporting leg. With such a movement, the load on the knee joints of the working leg is significantly reduced. They are recommended for athletes with knee injuries, older people, as well as girls actively involved in step aerobics, since their knees are already subject to excessive stress.

However, when performing reverse lunges, the muscles are less well developed due to the relative ease of the exercise. This is why experts recommend using the platform to restore normal traffic intensity.

When training, it is important to choose the method that will be most comfortable for you. You can even do both options, alternating them with each other.

Reverse lunges are among the most effective exercises for working the muscles of the thighs and buttocks, however, the desired effect can only be achieved if the execution technique is followed. If you do not follow all the rules described above, you may not see the expected result for a long time or even get injured.

Be sure to read about it

Video Reverse lunges for girls

Analysis of the exercise

Anatomy exercises

Back lunges are a compound exercise, biomechanically identical to the basic version (straight lunges). As in the classic variation of the movement, the main load falls on the gluteus maximus muscle and the frontal area of ​​the thigh, represented by the quadriceps.

In addition to the target muscles, the load is distributed among the following muscle units:

Preparing for the exercise

Since reverse lunges are difficult to coordinate exercises, most beginner athletes may have difficulty maintaining balance. In such cases, it is recommended to practice the mechanics of the movement without weight or in a Smith machine.

Before you begin performing the main approaches, you should warm up your knee joints and muscles well. For these purposes, you can do a 10-minute jog and joint exercises.

How to do it correctly?

Mistakes when performing reverse lunges

Inclusion in the program

It is optimal to include lunges in the final part of the leg complex after basic exercises - squats, leg presses or deadlifts.

Athletes interested in muscle separation are advised to focus on high-repetition sets of movements - from 12 to 15 times.

However, the exercise may well acquire a “mass-building” character if you use more weight and move to the medium repetition range of work – from 8 to 12 times. It is important to perform back lunges in an explosive style, that is, the downward movement is performed slowly, and the return to the starting position must be dynamic and powerful.

Improved efficiency

Contraindications

Many people, especially women, dream of beautiful legs and buttocks. There are various exercises that help make this dream come true and achieve very good results.

These include various variations of lunges that provide optimal load to the muscles of the buttocks and thighs. In this article we will look at the correct technique for performing this useful exercise.

Features and benefits of lunges

These exercises effectively work many parts of the body, and by varying their technique, you can independently increase the load on the buttocks or legs, depending on your preferences. The lunge exercise for the hips and buttocks can be performed with your own weight or with additional weights using a barbell or dumbbells.

Lunges are usually classified as basic exercises, since they are qualitatively work important muscle groups, improve coordination and flexibility, and also about have a beneficial effect on the cardiovascular system. In addition, exercise Helps build muscle mass, burn fat and get beautifully shaped buttocks and thighs.

What muscles work

Lunges work the hip and knee joints, and also work the following muscles:

The gluteal muscles receive maximum load. Although the length of the step, which affects the work of certain muscles during lunges, is also worth taking into account. The longer the step, the greater the load on the buttocks, and if the step is short - on the quadriceps of the thighs.

Although this exercise is quite simple, in order to avoid injury to the spine, knees and muscle strain, you need to be sure to do a warm-up. The following exercises are suitable for stretching and warming up:

• Make rotational movements with your head, arms, shoulders, hips and knees.
• Bend to the sides, forward and backward.
• Run in place with your knees raised high.
• Jump in place with or without a jump rope.

After warming up, you can begin the classic version of the exercise without additional weights. Take the starting position:

• Stand up straight, place your feet shoulder-width apart, parallel to each other.
• Look forward, keep your back straight.
• Place your hands on your hips.
• The head and back should be in the same plane.
• Then spread your shoulders and take deep breaths in and out several times.

At home, lunges for the buttocks are performed as follows:

Exercise options

To increase the effectiveness of training, in addition to the classic version of the lunge, you should diversify your classes with other variations:

Reverse lunges. The technique of this exercise is very similar to the classic version. The only difference is that the step is taken not forward, but backward. Additionally, you can use various weights.

Side lunges. With this version of the exercise you can work out the inner thigh. To do this, step to the right and squat down on your leg so that your left leg straightens almost parallel to the floor, without lifting your feet from it. Keep your body straight without leaning forward. Then repeat the same in the other direction.

Cross lunges. The technique of this exercise is similar to reverse lunges, only the leg should not be moved back, but along a diagonal cross path.

This version of the lunge must be performed with a support, which can serve as, for example, a gymnastic bench standing behind.

Take a step forward with one foot, place the other one on the bench with the laces of your sneakers down. Inhale and slowly lower yourself, bending your knee. Keep your back straight. As you exhale, we rise and change legs. You can use dumbbells as weights.

Lunge with knee lift. It will help with high-quality development of the buttocks. His technique is a little more complicated than the classic lunge. To perform this exercise, you need to swing your knee high and lower yourself into a squat. Change legs one at a time.

Jumping lunges. This option combines not only strength, but also cardio. You need to lunge forward, and when returning to the starting position, jump up and change your working leg. Then gently lower yourself into a squat.

The above exercises are considered basic techniques, but there are the following more complicated options:

Deep reverse lunges. In this exercise, you need to take a step back as far as possible in order to work the muscles more effectively.

Diagonal lunge with dumbbell lift. When performing this exercise, you need to lift the dumbbell up to get a good workout on your arms and shoulder girdle.

Reverse lunge with kick. After performing a reverse lunge, lower the knee of your working leg to the floor as you exhale. Then push off the floor with your toe, making a sharp swing forward. During the impact, you need to bring your heel forward and point your toe towards you.

Deep reverse lunge with push-up. This exercise provides a deep stretch to the hip flexors. We lunge back, resting on our hands, and then do push-ups. As a result, the target muscle group is well stretched.

Lunge with body rotation. This exercise, in addition to the lower part, involves the shoulder girdle, arms and torso muscles.

In the process of performing any exercise, you can use various weights, which should be used only after classic lunges have been well mastered. Women often use dumbbells as an additional load. There are the following variations of these exercises with dumbbells:

Classical. With this option, the arms with dumbbells are extended along the body to better maintain balance.

You can also hold dumbbells on your shoulders with your arms bent. This position resembles working with a barbell, but maintaining balance will be quite difficult.

For men, it is recommended to perform exercises with a barbell placed on the shoulders. With this placement of the weight, the muscles that stabilize the body are worked out. The technique of execution is practically no different from lunges with dumbbells. You just need to be more careful, performing the exercise without jerking and monitoring your breathing. It is recommended to look only forward.

Lunges can also be performed on. Thanks to it, you will work out the quadriceps femoris muscle well and improve your strength. It is recommended to perform the exercise slowly, doing a large number of repetitions. The Smith machine, among other things, reduces the load on the spine, but when performing exercises with its help, certain nuances should be taken into account, which are as follows:

• When performing a lunge, there is a possibility of displacement, so you need to position the bench comfortably. You can do without an elevation, but then the load on the supporting leg will be less.
• Take the bar with a narrow grip and place it on the very top of the trapezoid.
• In the lumbar region, you need to arch your back and position your buttocks so that your knee forms a right angle.
• Make sure that when bending your leg, your knee does not protrude beyond your toe.

Precautions and contraindications

Not everyone is allowed to do lunges, as they place quite a lot of stress on the joints. Contraindications include pathologies of the spine and knees (scoliosis, hernia, etc.), for which axial loads are strictly not recommended. These exercises are also prohibited for varicose veins, hypertension and other neurological disorders. Therefore, before starting this kind of exercise, you need to consult with a specialist.

To perform the exercises correctly, you will need comfortable clothing and appropriate flat shoes. When performing lunges, the body weight is concentrated on the heel of the working leg, and the foot should not leave the floor. You need to breathe slowly and deeply, without holding your breath. The toe and knee should “look” in the same direction.

You should pay attention to the following mistakes that beginners usually make:

• Too small a step, which reduces the effectiveness of the exercise.
• The body leans forward.
• Knees do not bend at right angles.
• The feet are too far apart.

You need to be very careful when choosing the weight with which the exercise is done. First, you should master your technique without weights before you start training with weights.

Beginners can start using weights with light dumbbells up to 5 kg, but experienced women and girls should not get carried away with weights of more than 15 kg, due to the fact that women’s health may suffer.

Your training will be much more effective if you follow a clearly defined goal that you initially set for yourself and create a standard table where you record your results each time.

Try to eat right. Eat fried foods less often, preferring boiled dishes. The basis of your daily menu should be the following dishes that contain animal protein:

• cottage cheese
• chicken
• seafood

To provide your body with the necessary microelements and vitamins, eat boiled, stewed and raw vegetables.

If you follow the basics of a balanced diet, you will quickly gain elastic muscles, and at the same time lose extra pounds.

After intense training, you will probably have sore muscles that need to be relaxed and relieved by doing a special massage. To speed up your metabolism, take a contrast shower. This will help your body get used to the stress faster. With uniform and regular training, your muscles will stop hurting.

To enhance the effect of the exercises, experienced trainers recommend doing several half squats before performing lunges.

Movements should be done with support on the leg in front. If the load is distributed evenly on both legs at once, then the exercise is performed incorrectly, since the buttocks practically do not work.

The back leg is used to maintain balance, and the lift is carried out with the greatest possible load on the front leg.

If the exercise is performed correctly, you should feel tension in the muscles and a slight burning sensation as they stretch.

Before starting the exercises, you need to think through the order of movements and the technique of performing them down to the smallest detail, but first in your mind. After which you can hone your practical skills.

You shouldn’t immediately strive for records. You need to perform the exercises slowly, while feeling how the muscles stretch.

For greater stability, the toe of the foot on which the load is concentrated should be slightly turned inward.

Some instructors do not advise changing legs when performing lunges. They recommend doing exercises first for one leg and then for the other leg. This way the gluteal muscles will be worked more effectively.

During exercises, the weight should be held not with your fingers, but with your hand.

You can’t lower your head, but you need to keep your back straight. Posture control should be carried out at all stages of the exercise.

For the buttocks and legs, lunges are the most effective exercise. The main thing is to strictly follow the correct technique and maintain the appropriate sports regimen. And, in principle, it doesn’t matter which option you choose. They are all good and effective in their own way.

Attention, TODAY only!

Lunges are one of the best exercises for the quadriceps, and are absolutely invaluable for pumping up the buttocks. There are many types of lunges: with a barbell, with dumbbells, while walking, in place, etc. The principle of load distribution is usually this - the longer the lunge, the greater the load on the buttocks. Accordingly, short lunges place more stress on the quadriceps. Today we will look at reverse lunge technique(when a step is taken not forward, but backward).

Reverse lunge pattern

Technique Notes

• At the lowest point, the knee of the working leg should be bent at a right angle, no less. Never squat deeper than a right angle, as this will place very dangerous stress on the knee. You can read how to avoid knee injuries in various exercises in the article “ “
• Keep your body straight throughout the entire set. If you tilt your body, excess load will be placed on your lower back. Frequently performing this exercise with a bent body can lead to injury, including damage to the intervertebral discs.
• For or with a barbell (both straight and reverse), sufficient flexibility of the hip joint and elasticity of the biceps of the thighs and buttocks are necessary. For this reason, lunges are not suitable for everyone. If there is not enough flexibility, then you will not be able to keep your body straight, and what this entails, see above. There is a way out of this situation. You can lunge exactly as deep as your body remains straight. If the depth turns out to be very small, then it makes sense to stop doing this exercise and seriously start developing flexibility.
• Also a very important point when performing reverse lunges is the selection of comfortable shoes. You must be absolutely resilient. For this reason, you should not choose shoes with thick soles. At the same time, the sole should be shock-absorbing. In general, approach the choice of sports shoes responsibly. Very comfortable and durable shoes are produced under the Adidas brand. You can buy it, for example, through the adidas online shoe and clothing store.
• At the start, try to statically tense your back muscles and hold your breath. This will help keep your body straighter. When the chest is filled with air, it stabilizes the entire rib cage and thoracic spine.

What muscles work?

When performing reverse lunges, the working leg bends at the knee and hip joints. Accordingly, the quadriceps and hamstring flexors (tendons) experience the greatest load. The gluteus maximus muscle also gets quite tense (especially during long lunges). In addition, when holding a straight body, straighten the spine, including the abdominal ones.

This movement is used to strengthen the buttocks and legs. It is known from history that this type of exercise was used in ancient Rome to develop strong muscles in warriors.

Lunges can be long and short: when doing long ones, we work the buttocks, and when doing short ones, we put stress on the thigh muscles. These exercises are very effective for tightening the gluteal muscles and contribute to the formation of their beautiful shape.

The exercise “lunges for the buttocks” at home is one of the best of its kind, second only to. With regular use, it gives an excellent effect on the “fifth point”. In order to understand why they give such results, let's consider which muscles work when performing these movements.

The structure of the gluteal muscles and the effect of exercise on them

The gluteal muscle is a combination of the large, medius and small muscles.

Big the muscle is responsible for the shape of the buttocks. If this muscle is poorly developed, it could be damaged by low-calorie diets: in this case, the butt will look “saggy.” Medium and small the muscles are located under the large muscle: they are responsible for the roundness of the buttocks. Their functions include moving the hip back and to the side. When performing lunges, the gluteal muscles also work.

This exercise gives the desired relief, which is the cherished dream of many women. When performing a complex with lunges, you involve almost all the muscles of the lower extremities in the work. These movements are also very effective because different muscle groups are worked out when using their various options.

A positive result of this exercise is that the abdominal muscles are loaded and worked, and a flat tummy is formed! A very attractive result of these exercises is that their regular use gives the leg muscles definition. The legs become slender and the hips become toned.

Using additional weight can achieve greater results. But experienced instructors advise doing this gradually so as not to harm yourself!

How to do lunges for the buttocks at home?

• While doing the exercise, control your breathing! Tension is on exhalation, relaxation is on inhalation.
• If this is your first time deciding to do this type of gymnastics, consult with a trainer.
• Perform a light, muscle-warming warm-up to stretch those muscle groups that will work (buttocks, front and back of the thigh, lower leg). By doing a warm-up, you can avoid injury during your main workout.
• At the beginning of the workout, do not do deep lunges, do not lower your body completely. Stretch your muscles gradually until they adapt to the load.
• The leg you put forward bends only at right angles, and the knee does not go beyond the line of the fingers. Otherwise, the knee will experience the greatest load, which threatens to injure it. The potential for damage to the knee joint is quite significant if performed incorrectly.

When doing this movement with solid weights, remember that you are pumping up primarily the muscles of the legs, not the buttocks.

Top 7 effective execution options (video)

So, the technique of performing lunges for the buttocks without weights is under the weight of your own body and using weights: a barbell or.