classic-weighted-lunges

The targeted muscle groups in weighted lunges are particularly suitable for effective training of the lower extremities and the buttocks. The main emphasis of this exercise is on the large buttocks muscle (musculus gluteus maximus) and the four-headed thigh muscle (musculus quadriceps femoris). Additionally, the hamstring muscle (musculus biceps femoris) is activated as a supporting muscle group.

Barbell lunges

Alternatively, lunges can also be performed with a barbell. It is at the discretion of each athlete whether they prefer dumbbells or barbells for lunges.

Body Position

For barbell lunges, start by grabbing a barbell, preferably from a rack. The grip is slightly wider than shoulder-width. Lift the barbell out, take a step forward, and place it on the rear shoulder muscles. Your legs are hip-width apart. The back is upright, forming a slight natural arch in the lower region. Keep your gaze forward and tighten your abdominal muscles.

Movement execution

During barbell lunges, take a step forward with one leg and lower your body. The step should be large enough that, during the bend of the front leg, the upper and lower legs are approximately at a right angle, and at the same time, the front knee does not extend beyond the toes. The knees are always aligned with your feet during the movement. Inhale during this movement and bring the rear knee almost to the ground. The back remains upright, and the barbell continues to rest on the trapezius muscle or the rear shoulder muscles. Now exhale and push the front leg up through the heel in a controlled movement. The entire body returns to the standing position.

Lunges with dumbbells

Dumbbells provide greater freedom of movement than other additional weights and are therefore a popular way to intensify lunges.

Body Position

For dumbbell lunges, start by standing in a hip-width stance. Look forward, and keep your back upright. With a natural arch in your lower back, you can now protect your lower spine. In both hands, hold a dumbbell, with your arms hanging almost fully extended at the sides of your body. Now look forward and tighten your abdominal muscles.

Movement execution

Begin dumbbell lunges by taking a step forward with one leg. Pay attention to the step length, ensuring that during the bend of your front knee, the upper and lower legs form approximately a right angle. At the same time, the front knee should not extend beyond the toes and should point in the same direction as the toes. Inhale during the forward movement. The entire body moves downward, with the back remaining upright. Your arms remain motionless with the dumbbells at the sides of your body. Then exhale and push through the heel of the front foot to return to the starting position, where both legs stand hip-width apart. This upward movement should be controlled and at a moderate pace.

Common mistakes with weighted lunges

While the execution of this exercise may seem straightforward at first glance, there are various potential pitfalls. In the upcoming section, athletes will receive valuable advice to prevent injuries and enhance the effectiveness of their training.

✅  Misalignment of the Knee: During weighted lunges, the knee should always point towards the toes. It should never rotate inward or outward.

✅  Excessive Angle between Upper and Lower Leg: The angle between the upper and lower leg of the leading leg should be approximately 90 degrees. An excessively steep angle could lead to injuries in the knee joint.

✅  Curved Back: The back should always remain upright during weighted lunges. Pay particular attention to maintaining the natural arch in the lower back.

✅  Tilting Head: The head forms a natural extension of the spine to protect the neck. Ensure that the head is neither tilted too far forward nor backward.

Alternatives and similar exercises to lunges with additional weight

There are various variations of lunges that allow for a diverse leg workout. Here are alternative exercises that also help strengthen your glutes and legs.