Lung Step Squats (Lunges) are a classic fitness move! It can train our lower limb muscles (hips and legs) very well and improve body balance and coordination
At the same time, the lunge is a very functional training action. In our lives, there are many actions They are all lunge squat patterns, such as climbing stairs, crossing obstacles, squatting to pick up things, etc.
The muscles mainly involved in lunge squats are the quadriceps on the front of the leg and the quadriceps on the back of the hip< u style='color: blue'>Buttocksmuscles, for many people who have not mastered the skills, they often exert too much force in the front of the thighs and feel sore to death, but buttock training has little effect< /p>
How can we make the buttocks work better?
Tip 1: Take a wider stride
There are many situations where the stance is too narrow when performing lunges, so that your hips are almost There is room for action. Narrow-gait lunges will lead to more knee-joint movements, and the quadriceps muscles of the thighs will also be more involved in exerting force.
In order to better increase the use of your hips, you need to stand. Wider, the specific width requires trial and error. There is a suggestion you can refer to: 2 steps
Tip 2: Lean the trunk further forward
A lunge with a relatively upright upper body is mainly a knee-led action. If you want to recruit more gluteal muscles, you can choose to lean your upper body forward, so that the angle of hip flexion will become larger
When performing the action, keep the calf bones as vertical as possible to the ground and push the hips back (hip joint hinge movement), with the weight on both hands on either side of the front foot. This is more suitable for people who have knee discomfort or pain when performing lunges
Tip 3: Use your heels to exert force
During the process of squatting up , if the center of gravity of your foot is closer to the forefoot, this will cause the knee joint to bear greater pressure, and at the same time, your quadriceps will be more involved
In order to improve this situation, At the same time, you need to remember this trick and use your heels to step up. You can imagine that there is a baby's hand under your front foot. Don't step on it!
Tip 4: Unilateral weight-bearing
If you step forward with your right foot and hold the load with your left hand during the movement; similarly, if it is your left foot Step forward and hold the load in your right hand
This will allow you to enjoy the effect of killing two birds with one stone when lunging. In addition to lower limb training, it can also train your anti-lateral flexion core strength. Your right hip has to prevent (resist) the body from falling to the left, so it forces more of the gluteal muscles to engage, such as the gluteus medius.