One of the most popular strength training exercises are lunges because they can help strengthen your hips, back and legs, and also improve stability and mobility. This exercise is ideal for anyone who wants to get stronger and they can also benefit cyclists, runners and current athletes. Some of the top benefits that you can enjoy when you do lunges regularly are highlighted here.
Weight loss
When you perform lunges, the large muscle groups in the lower body are used, which can reduce body fat and build lean muscle. This gives your resting metabolism a boost, which means you will be able to burn a greater amount of calories and get rid of excess weight. If you want to lose weight, then you should add lunges in your workout routine and pair them with heavy weights.
Alignment and symmetry
Instead of doing bilateral exercises for rehabilitation, it is better to do lunges because they can help in correcting misalignments and imbalances in the body to make it more symmetrical. If one side of your body is less flexible or strong, then you should spend a bit of extra time on that side in order to avoid overusing the dominant side.
Balance and stability
As you work independently on each side of the body, lunges are considered a unilateral exercise for the lower body. Your stabilizing muscles are activated when you engage in single-leg movements and this can help in developing stability, coordination and balance. Your body becomes less stable when you are working on one leg at a time and this forces your core and spine to work harder in order to maintain balance.
Stand taller
Lunges are also helpful in strengthening your core and back muscles and they do not put a lot of strain and stress on your spine. A stable and strong core means that chances of injury are lower and it can also help in improving your posture. This makes it easier for you to do common movements.
Other than these general benefits of performing lunges regularly, you should also note that the type of lunges you do also have their own benefits. Stationary lunges are great for targeting your hamstrings, quadriceps and glutes. They can stabilize your entire body because you put most of your weight on the front leg, while the back one supports the rest.
There are also side lunges that are helpful in developing strength, stability and balance. You can use these to focus on your outer and inner thighs and can also be helpful in reducing the appearance of cellulite. Your body moves from side to side, which can be a good change from the twisting and forward movements you do normally. Walking lunges requires coordination and balance and they target your core, glutes and hips, thereby improving overall stability. In fact, these lunges are also recommended for improving your overall range of motion and your functional everyday movements will improve. You can also add weights to walking lunges to maximize their benefits.
