The lunge is much more than just another leg exercise. It’s a compound exercise that hits your legs hard. In this edition of Exercise Spotlight: The Lunge, we will take a closer look at this great exercise, all the muscles it works, and the common variations. Finally, I’ll include an example routine. And of course, we’ll give you some nutrition and supplement suggestions! Let’s get started!
What Is A Lunge?
When Leg Day comes around again, try adding lunges to your routine. Why? Because the lunge is one of the more effective exercises you could be using. Some leg exercises, like leg extensions, involve pushing a weight out, and quite a few, like squats, involve pushing a weight up. Not so with the lunge! Instead, you step forward and down and then, using leg strength, you push back up to a standing position. You work one leg at a time either walking or standing in place. (1, 2)
The Muscles Worked By The Lunge
Lunges, as you can guess, directly hit the quads. The secondary muscles include the glutes, calves, hamstrings, erector spinae, and obliques. As a compound exercise, the lunge helps build size and functional strength.
Variations
Dumbbell Lunge
Dumbbell lunges are very common, however this article is assuming the barbell lunge instead. And, you can even use kettlebells, the Smith machine, cables, or resistance bands.
Walking Lunge
If you’re a true hardcore bodybuilder, no doubt you’ve done walking lunges across a parking lot with a barbell across your back. If not, what are you waiting for?
Rear Lunge
Another very common variation is the rear lunge. Instead of moving forward, you bend one knee in a stepping-backward motion. One advantage of this variation is that there is less impact on the knee because the emphasis moves to the glute and hamstrings with a little less emphasis on the quads. (3)
An Example Leg Routine Featuring The Lunge
This is an example leg workout that includes the lunge. It starts, and should always start, with squats. I don’t believe you need a lot of leg exercises. You should pick a few of the most effective ones and work them hard.
Squats
Warm up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 working sets x 6-8 reps
Barbell Lunge
3 working sets x 6-8 reps per leg
Seated Leg Curls
2 working sets x 6-8 reps
Leg Press Calf Raises
3 working sets x 15 reps
Performance Tips
The lunge can be a difficult exercise. That’s because you have to support yourself with one leg while the other leg bends down. It goes without saying that this requires balance and stability. This is even more obvious if you perform walking lunges. You have to focus on your form, rep performance, and balance. Use a light to moderate weight as you work on these things and use an even rep tempo (one of the rare times I would suggest this).
As you perform this exercise, make sure your lead foot and knee point in the same direction. Also, don’t let your lead knee go past your toes and don’t let your rear knee touch the ground. If your balance is not ideal you can hold on to any available fixed object and do one leg at a time. In this case, I would not advise barbell lunges of any type.
Nutritional Suggestions
Before you hit legs, try and eat two quality pre-workout meals. This will, of course, depend on when you work out. If you can, then have the first one about 4 hours before you train, and have the second one about 2 hours later. Make sure you allow enough digestion time before drinking your pre-workout.
Also, I advocate eating 50% of your total daily carbs in these meals and your post-workout shake and meal. It’s during this time you should be eating the day’s sugary carbs. The main consideration here is to take in plenty of quality protein and fast-digesting carbs while allowing time for these meals to fully digest. As an example, meal # 1 could be eggs and potatoes. Your next meal could be Greek yogurt mixed with fruit.
Supplement Suggestions
As noted, you need to make sure you allow enough digestion time for your meals. The last thing you want to do is drink your pre-workout while feeling full. I like to drink mine on nearly an empty stomach. Pre-workout suggestions include NutraBio Base, one of the best “core” or “basic” pre-workouts available. Another good option ( and a more complete formula) is GAT Sport Nitraflex Ultra, a well-balanced Pre with a very good hydration complex.
Next, make sure you’re using a good protein powder. I almost always recommend Hi-Tech Precision Protein. This protein powder is different because it is designed to release leucine in the initial phases of protein synthesis. From there, I always add creatine to my program and I use the original creatine monohydrate, which is the type that has had most of the testing over the years. I suggest AllMax Nutrition Creatine Monohydrate.
Summary
As you can see, when it comes to legs, the lunge can be a great addition to your program. It’s a good mass-builder that can help build those wheels. Don’t forget to stop by illpumpyouup.com and stock up, then go hit the gym for Leg Day!
References:
- https://exrx.net/WeightExercises/Quadriceps/DBLunge
- Cronin, J., McNair, P. J., & Marshall, R. N. (2003). Lunge performance and its determinants. Journal of Sports Sciences, 21(1), 49–57. https://doi.org/10.1080/0264041031000070958
- Goulette, D., Griffith, P., Schiller, M., Rutherford, D., & Kernozek, T. W. (2021). Patellofemoral joint loading during the forward and backward lunge. Physical therapy in sport: official journal of the Association of Chartered Physiotherapists in Sports Medicine, 47, 178–184. https://doi.org/10.1016/j.ptsp.2020.12.001