Classic lunges / lunges

When performing classic lunges, the primary focus is on the large gluteal muscle (musculus gluteus maximus) and the quadriceps femoris, a four-headed muscle of the thigh. Additionally, the hamstring muscles (musculus biceps femoris) are activated as supporting musculature.

Classic lunges with high knees

High Knee Lunges of the highest caliber represent an innovative variation of the traditional lunges, designed to enhance training effectiveness. Additionally, High Knee Lunges can also be executed as Jumping Lunges or Walking Lunges.

Body position

To practice the top-notch High Knee Lunges, commence with the lunge position. Move from a hip-width stance approximately one step forward, ensuring that the front leg forms an angle of about 90 degrees between the lower and upper leg. It is crucial that the front knee does not extend beyond the toes, while the back leg is stretched backward. The back knee inclines toward the ground but does not touch it. Maintain an upright upper body with a natural curvature in the lower back. Direct your gaze forward, and let your hands rest at your hips. Initiate the High Knee Lunges by contracting the abdominal muscles.

Execution

In this variation of lunges, exhale as you press up through the heel of the front leg. The front leg almost fully extends while you pull the back leg forward, explosively moving the knee toward the chest. Keep the upper body upright with the gaze forward. Exhale and ensure a stable stance during this movement. Subsequently, bring the elevated leg back into the lunge position while inhaling deeply. The front leg is once again bent, forming a right angle between the lower and upper thighs.

Top-notch High Knee Lunges

Classic lunges with Theraband

Common lunges can experience an effective boost in training stimulus through the integration of a Theraband. If a Theraband is available as fitness equipment, this exercise can be performed nearly anywhere.

Body Position

The application of the Theraband in classic lunges provides two different starting positions. When using a closed Theraband, place it around your legs just above the knee joints. Your feet are hip-width apart, and your legs are almost fully extended. The arms are positioned at the sides of the body, the back remains upright, forming a natural arch. Keep your gaze forward, and engage your abdominal muscles to initiate the exercise.

Alternatively, you can enter into a lunge with the band under the front foot. Hold the ends of the band in both hands in front of your upper chest. The legs in the lunge are almost extended, the back is upright, and the gaze is forward.

Execution of the Movement

With the Theraband around your legs, step into a lunge. Choose a step length that allows the front leg to form an almost right angle between the upper and lower leg. Ensure that the front knee never protrudes beyond the toes. The back knee moves toward the ground, but stop before touching it. The upper body remains still, the back stays upright, and the arms remain immobile. Then, push yourself up through the heel to return with the front leg to the starting position, ensuring the upper body remains stable. Inhale during the downward movement and exhale during the subsequent lifting of your body.

If the band is under your foot, bend your legs to start the exercise. Inhale slowly as you bring the back knee close to the ground and bend the front leg. The front leg should now form an approximately right angle in both the upper and lower leg, with the knee never protruding beyond the toes. The upper body and arms remain unchanged. Exhale and push yourself up through the heel of your standing leg. The upward movement is exclusively vertical, with the force mainly coming from the front leg and the buttocks. Continue the upward movement until you find yourself back in the starting position, where your legs are almost fully extended.

Standard lunges

Traditional lunges are straightforward and require no additional weight. Therefore, you can perform them virtually anywhere. Classic lunges are among the preferred exercises in leg training.

Body Position

Start the basic lunges by positioning your feet at hip-width apart. The toes point either forward or slightly outward. The upper body remains upright, a natural arch protects the lower back. Your gaze is directed forward, and your hands can be supported, for example, on the hips. Now, move into the lunge by taking a step forward. Choose a step length that ensures the front knee does not extend beyond the toe when descending, and the upper and lower legs of the front leg form roughly a right angle. Tighten your abdominal muscles to begin the basic lunges.

Movement Execution

Perform the basic lunges by bending the front leg forward. The rear knee moves toward the ground without touching it. The front leg forms a right angle. The knee should not extend beyond the toes. The upper body remains upright and still. Inhale during the downward movement and then push up through the heels. Ensure that the upper body goes straight up and does not sway backward. Exhale during the upward movement and finish the exercise only when the legs are almost fully extended.

Common mistakes in lunges

Despite the popularity of lunges in leg training, mistakes are not uncommon. In this section, you will find helpful tips to execute lunges correctly and maximize their full potential.

✅ Knee beyond the toes: It is crucial that the front knee does not extend beyond the toes.

✅ Curved back: The back should remain consistently upright during traditional lunges. It is important to ensure that the spine maintains its natural curvature.

✅ Leaning the upper body backward: The upper body should not sway backward. Athletes often tend to move the upper body slightly backward to compensate for insufficient leg strength. However, it is essential that the upward movement occurs exclusively in a vertical direction.

✅ Knee in the wrong direction: The knee should always point towards the toes. Ensure that the knee neither deviates inward nor outward.

Alternatives and similar exercises to lunges

For those looking to diversify their leg training routine with various lunge variations, there are numerous options available. In the following section, we present popular alternatives to perform lunges in a diverse manner.