When training the lower body, squats are almost always the first choice.
This very common exercise is absolutely functional for toning the buttocks and leg muscles but it is not the only one.
In fact, lunges also perform this task very well, sculpting the legs even better than squats.
Working on one leg at a time, in fact, lunges offer a series of additional benefits such as improving balance and strengthening the core.
Both exercises are perfect if you start training again after a period of inactivity.
and ligaments.
But as with all exercises, although excellent, it does not mean that you have to exaggerate with the sessions, in order to avoid excessive development of the muscles of the anterior part of the thighs.
Training your quadriceps properly is certainly important, but too much force concentrated in that point can generate a muscle imbalance if you don't pay attention to the glutes and hamstrings as well. This consequently can lead to more pain in the lower back, hip or knee.
Squats are also very useful for and strengthening the hip.
While being careful, if you want to intensify your workout there are mobility exercises to make the squats deeper.
Squats are considered isotonic exercises, which differ from isometrics.
The importance of the technique
Even doing them incorrectly can be counterproductive and lead to the same result.
Doing squats by holding the knees at an angle greater than 90 degrees or lifting too heavy a weight, for example, can cause undue stress on the lower back and in the long run also lead to injury, according to the American College of Sports Medicine. .
maximum and medium) and hamstrings more effectively than bodyweight squats. This helps balance the muscle band along the front and back of the legs.
Lunges are also more functional than many other lower body exercises, as they involve forward motion. By mimicking the human walking pattern, they can encourage correct gait and posture.
Work on balance
Nor should it be forgotten that, unlike squats, lunges are a one-sided exercise, a feature that helps address muscle imbalances on the left and right sides of the body. While such imbalances do not directly cause injury, they can still lead to improper movement during training and poor posture.
Because they keep one leg busy at a time, the typical lunge moves allow you to focus on each side of the body in a specific way, without letting the dominant half of each take over, as can happen with exercises that train both at the same time. Over time, this feature helps to correct any pre-existing imbalances, while also preventing future asymmetries.
Lunges are also a great balance-building exercise. Standing on one side as you shift your weight back and forth activates the body's small stabilizing muscles, which are essential for overall balance and coordination.
, holding a dumbbell in each hand. The arms can be extended at the sides or raised to shoulder height.
Reverse lunges with dumbbells
The previous exercise, pushing the body forward, can be tiring to perform for people with sensitive or sore knees. For those suffering from these problems, reverse lunges are a safer alternative, which still offers many benefits.
- Begin from the standing position, holding a dumbbell in each hand. The arms can be extended at the sides or raised to shoulder height.
- Bring your left foot back a few meters, keeping your right foot firmly on the ground.
- Lower yourself into a lunge until both knees are bent 90 degrees. The left knee should stop just before the ground, while the right knee should be perpendicular to the ankle.
- Hold the position for a second, then push through the right foot to return to standing.
- Repeat the movement on the other side.
To train the legs, the stability ball is also useful for a complete workout.
Alternatively, shrimp squats can be performed.
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