7 Awesome Benefits of Lunges (Build Incredible Power, Muscle and Glutes!)

Enhance your lower body training.

This article will teach you all about the amazing benefits of lunges.

Lunges are one of the best exercises to strengthen your legs. They work multiple muscle groups, enhance flexibility and help you become more athletic. If you want to build lean muscle and look good in those jeans, start doing lunges today.

Benefits of Lunges

1. Lunges add a lot of power to your legs

Lunges are a great way to build leg power, and you can use them in many different ways.

Focus on keeping your upper body upright while moving through this movement pattern. This will help protect your lower back from injury while increasing hip mobility as well as flexibility in both areas (hamstrings/glutes).

Play with different tempos (slow on the way down) and explode upwards to help generate and develop more power.

2. Lunges Build Muscle

Lunges are great for building muscles in your legs. They’re a compound exercise that works your quads, hamstrings, glutes and calves. Lunges are also great for beginners because they don’t require any equipment and can be done anywhere you have room to take steps forward or backward.

3. Lunges Create Functional, Athletic and Good Looing Glutes

Lunges are one of the best exercises to help you get a nice booty and build strong, toned glutes. Lunges are excellent for working the glutes because they involve an eccentric (lowering) phase which activates more muscle fibers than any other exercise.

2017 Crossfit open sara sigmundsdottir exercises walking lunges Benefits of LungesSource: RX'd Photography

Lunges also help create functional, athletic-looking glutes and improve your ability to do everyday tasks like walking upstairs or getting out of bed in the morning.

4. Lunges Enhance Single Leg Strength

Lunges are a great leg exercise that can be done by beginners and athletes alike. They are an excellent way to improve your single leg strength, which is important for balance, stability and injury prevention.

Lunges will help you build strong hips and hamstrings, but there are also many other benefits of lunges such as:

By performing lunges regularly you will become more balanced on both legs, which prevents injury when you run or participate in sports activities.

5. Lunges help you become more flexible

Lunges are a great way to stretch the muscles in your lower body.

They also work on making you more flexible, which can lead to better posture, enhanced flexibility, and improved overall health.

6. Lunges work multiple muscle groups

Lunges work the muscles in your glutes, hamstrings, quadriceps and calves. They are an excellent choice when it comes to lower body training.

Lunges can be performed with dumbbells or a barbell—you may even want to try them with kettlebells or stability balls.

7. The lunge is easy to incorporate into your workout routine

Lunges are easily incorporated into your workout routine. They will get your heart rate up and work the legs, core and back muscles all at once. Lunges are considered an intermediate exercise because they require some strength in order to do them properly. If you’re just starting out with lunges, don’t worry!

There are many modifications that can be made to make them easier or more challenging for you depending on how flexible or strong you are.

When lunging, it’s important that you keep good posture throughout the movement: chest lifted and shoulders back while keeping a neutral spine (that means no rounding!) If these positions feel uncomfortable, try breathing in through your nose as you lunge down and exhaling through pursed lips as if blowing out candles on a birthday cake—this will help keep tension off of your neck/shoulders while still allowing proper alignment of head and spine.

Muscles of the legs and glutes

The legs and glutes are the powerhouse of your body. This group of muscles is responsible for providing your body with strength, balance and flexibility.

If you want to know how well-developed these muscles are in your body, consider this: they account for more than 60 percent of our skeletal muscle! The leg and buttock area has five main muscle groups: iliopsoas (the hip flexor), hamstring (the thigh muscle), quadriceps (front thigh muscle), gastrocnemius/soleus (calf muscle) and gluteal muscles (buttock).

In addition to these primary muscles, there are smaller supporting ones: vastus medialis obliquus (VMO) near the knee joint and tensor fascia latae among others.

The vastus medialis obliquus (VMO)

Located in the quadriceps, this muscle acts to:

  • Extend the knee.
  • Adduct the hip.

In addition to these functions, it also flexes the hip and internally rotates it.

Benefits of Lunges – Glutes

The gluteus maximus is the largest of the three gluteal muscles. It originates from two lateral processes and two posterior inferior iliac spines, and inserts into the fascia lata of the thigh.

The gluteus medius is broader than deep, widest anteriorly, and arises from the outer surface of the ilium above piriformis.

Its fibres pass downward and outward to merge with those of its fellow; then it continues across to attach to the lateral spinous process at about the middle of its length.

The gluteus minimus is smallest in size; it arises from four or five ossifications along each side of sacrum (midline), which are fused together at an early stage to form a median mass that descends into pelvis between vasti muscles.

Benefits of Lunges – Hamstrings

Hamstrings are the muscles that run along the back of your thighs—you can feel them when you bend your knees and touch their rounded sides.

Hamstring muscles include:

  • Biceps femoris (located on the outside of your thigh)
  • Semitendinosus (located in the upper part of your inner thigh)
  • Semimembranosus (located in the lower part of your outer thigh near where it joins with your buttocks).

The tensor fascia latae (TFL)

The Tensor Fascia Latae (TFL) is a muscle located on the outside of your hip. It attaches to your iliac crest, pubic tubercle, and anterior superior iliac spine.

The tensor fascia latae helps with hip flexion and abduction which occurs when you move your leg out to the side or behind you.

Benefits of Lunges – The iliotibial tract

The iliotibial tract is a tendon that runs down the outside of the thigh. It’s part of the lower limb and is located on the lateral side of your thigh. The iliotibial band (ITB) has several functions, including:

  • Supporting knee stability when you run
  • Preventing your knee from buckling outwards as you move

This anatomical structure can be injured by overuse, especially during running.

Benefits of Lunges – The vastus lateralis (VL)

  • The vastus lateralis muscle is a quadriceps muscle that originates on the lateral surface of the femur and inserts on the tibia via patellar tendon.
  • It forms part of the lateral compartment of thigh and extends from just below patella to about two-thirds down its length.
  • It flexes knee joint when it contracts, which helps stabilize it during weight bearing activities such as walking or running.

Benefits of Lunges – The gracilis muscle

The gracilis muscle is a muscle in the lower limb. It originates from the external surface of the anterior superior iliac spine and runs down the medial side of the thigh to the medial side of the knee.

The gracilis muscle helps you bend your knee, flex at your hip and adducts (bring toward midline) your lower leg.

The main function of this muscle is to help you move from standing with knee straight to walking with bent knees or running with extended legs.

The gastrocnemius, or calf muscle

The gastrocnemius muscle, or calf muscle, is the larger of the two calf muscles. It originates from the femur and inserts into the calcaneus (heel).

The gastrocnemius is responsible for plantar flexion of the ankle, which means that it lifts your toes up toward your shins when you point them downward. This enables you to stand upright on flat ground as well as walk and run efficiently.

The gastrocnemius is a biarticular muscle; in other words, it crosses two joints during its movement:

  • A1 joint = knee joint
  • A2 joint = ankle joint

Benefits of Lunges – The soleus muscl

The soleus muscle (also known as the deep calf muscle) lies deep to the gastrocnemius muscle and is the only part of the calf muscle that crosses both the knee and ankle joints.

It functions primarily to help you stand on your toes, but also plays a role in walking and running by stabilizing your heel during each step.

The soleus is generally used in conjunction with its opposing muscle group, which includes both gastrocnemius and plantaris muscles.

Benefits of Lunges – The pectineus

The pectineus is a muscle located in the upper thigh. It’s part of the adductor group of muscles, which act to adduct and flex the hip.

The pectineus also acts as part of the lateral rotator group of muscles, which rotate your thigh laterally.

Conclusion – Benefits of Lunges

As you can see, there’s a lot going on in your legs and glutes. There are many muscles that help your body move, but be sure to take it easy if you feel pain or discomfort when exercising. If this continues, stop immediately and consult your doctor.

Lunges are an excellent way to work your legs and glutes without putting too much stress on your joints.

Lunges will help build muscle and increase flexibility, as well as improve balance and coordination. If these benefits sound appealing to you then why not give lunging a try?

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