Lunges are a go-to exercises for improving your glutes, thighs, hamstrings, hip mobility, running ability, and skating to name a few. It is also one of the most dreadful exercises to form for many individuals. But, the dread is not due to the benefits of lunges. It is the work that they cause.
Regular Lunges: As seen above, regular lunges are a good summer exercise since everyone wants to show off their lower body musculature.With every lunge type, you need to assess the health of your knees, back, hips, ankles and feet, and...your neck. Yes, if your head deviates to one side due to pain, then guess what? Your lunge may be a little bit off. Plus, it would not be wise to hold heavy weights in this case.
Later Lunges: More people are doing these lunges due to certain DVD crazes. But, they have been popular for a while. Every ice hockey player should be familiar with these types of lunges and be able to do them well. They target more lateral hip movement while challenging the glutes and quads. Put a slideboard beneath your feet, and you are basically doing a lateral lunge with more movement.
Transverse Lunges: They are in between a regular lunge and a lateral lunge. Your glutes have three major muscles: gluteus maximus, gluteus medius, and gluteus minimus. With the right combination of lunges as used in a superset, you can target these areas and just feel that much more powerful in your lower body.
Sprints: Why are these included? When you look at a sprinter during a freeze frame, you can see the perfect lunge. Of course, a sprinters movements are more powerful and quicker. But, during the flight phase of sprinting and bounding notice the position and action of the glutes and legs. For the beginner, the volume of sprints is low. The more advanced individual and the athlete includes a lot of sprint work in his or her routine.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training www.teempt.com
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