Features of performing backward lunges - technique and variations. Reverse lunges with dumbbells Reverse lunges

4. With dumbbells

Lunges with dumbbells for the buttocks for girls are done with alternating legs. Available in different versions:

• We hold dumbbells on our hands located along the body.
• We hold dumbbells on our shoulders. Next, we perform using the classical technique.

5. With a barbell

Performed similarly to a lunge with dumbbells. The exercise promotes excellent development of the gluteal muscles. We take a step forward, the leg in front smoothly bends at the knee until right angle. Tight muscles in the back and abdomen help keep the body in a balanced position.

When doing exercises with weights, we control our posture and look forward.

6. With support leg stand

We place the leg that is behind on the chair. Next, we perform the exercises as in previous cases. This lunge increases the load on the gluteal muscles and tightens the butt.

7. Lateral

1. Place your feet slightly wider than your shoulders.
2. We take a deep step to the side with one foot. The distance between your legs should be greater than shoulder width. We begin to sit down, smoothly bending our leg at the knee.
3. At the end of the exercise, the thigh of the supporting leg should be parallel to the floor, and the other leg should be fully straightened.
4. Change legs and repeat the exercise.

Should your butt hurt after training?

If the movement is performed correctly, you will feel tension in the gluteal muscles and a slight burning sensation at the moment of their maximum stretch.

The lunge should be as deep as possible, in order to maximally load the gluteal muscles. At the same time, the thigh muscles hurt, since the load in this case is directed at them.

Beneficial features

Using different diets and exercises, it is not always possible to form beautiful and firm buttocks. Why? Maybe there are some secrets that we don’t know about?

Fitness trainers know all sorts of tricks and always include, in addition to a variety of exercises, different kinds lunges These simple exercises there are many supporters. They are the ones who help you achieve your goal and get great results.

This exercise helps good work muscles of the buttocks, abdomen and thighs. Excellent burns calories, accelerates metabolism, promotes the formation strong muscles. Firm buttocks, slim legs, toned thighs– you will get this result by regularly practicing a set of exercises with lunges.

For those whose number one excuse is “no time or money for Gym“, there is an alternative that you just can’t get away with. These are home workouts to create an attractive, fit and slim body. At the very beginning, for many women, the number one task is training aimed at creating a beautiful line of hips and buttocks.

You can also exercise effectively at home if you know the right set of exercises for the most problematic areas of the body. At the same time, girls with any type of figure are concerned about the buttocks, because some want to pump them up, while others want to make them slimmer and firmer. And for any of the goals set, there is a certain complex that will help you achieve it in a relatively short period of time. Make it a rule not to start the day without working out, or not to start breakfast without it. This will make it much easier for you and you will develop such a useful habit over time. You can exercise once a day, in the morning and in the evening, everyone decides for themselves. After all, if you set too high demands, then it will be much more difficult to fulfill them. And this will then develop into another long list of “excuses”.

When working on the gluteal muscles, most girls try to remove as much excess fat, and thereby reduce the volume of this zone, give them elasticity, or, on the contrary, increase their volume by pumping them up.

Complex workout for buttocks

In striving for any of the above goals, one way or another you will have to use power training. So, if you do yoga, morning jogging, gymnastics or massagers - they all do their job perfectly, but the modeling effect is not achieved as with various exercises. And if the option of going to the gym is not yours, then start exercising at home. Regular training won’t keep you waiting long; the main thing is to start and work hard towards your goal. There is numerous evidence and inspiring examples of this.

The buttocks are made up of three main muscles: the gluteus minimus, gluteus medius and gluteus maximus. As is the case with other large muscles, they respond to training with loads by growing. And naturally, for the most part it is achieved thanks to the gluteus maximus muscle. That is why all training exercises should affect the load on this muscle and its increased work. The muscles of the buttocks can be perfectly pumped up from exercise with the help of strength exercises. And although the arsenal for practicing at home is not so huge, the main thing here is to maintain regularity and perseverance. Even with a little variety of exercises, you can achieve a toned butt and beautiful thighs.

Squats

Classic squats, if performed correctly, are considered indispensable for giving the body the correct shape and fit. They are great at speeding up your metabolism, so it would be a shame not to include them in your daily workouts. In this case, you can perform it with dumbbells or a barbell in your hands, or you can do it with own weight. As they say, all means are good. It is not recommended to start squats right away; you need to warm up your muscles, stretch your knee joints, so you will be sure that you will not harm your body.

• The initial pose looks like you are about to sit down on an imaginary chair, feet shoulder-width apart with toes slightly turned out.
• Straighten your arms at head level.
• After this, you can directly “sit on a chair”, bend at the waist and pull your buttocks back. Make sure that while squatting, your thighs are parallel to the floor.
• When you go down, you inhale, and when you go up, you exhale.
• Recommended volume – four sets of 20 reps.

Reverse long lunges

Long lunges will allow you to model a beautiful line of the hips and buttocks and give them elasticity. For home workout Such activities are simply irreplaceable, so do not forget to include it in your complex.

• Feet stand hip-width apart, place your hands on your belt, this will be the initial pose.
• While inhaling, take the longest step possible with your left leg, leaving your right leg in place, but bending your knee at a right angle.
• Make sure that the knee of the working leg is level with the toe.
• Push off with the heel of your right foot, exhale and return to the starting position.
• The usual load is 20 times, then the legs are changed, whenever possible it is recommended do up to 4 approaches.

Plie squat

This gives an excellent load on inner side thighs, and no less on the buttocks. Such training will not make you wait long for results. But to do this you need to learn how to perform it correctly.

• Spread your legs as wide as possible, bending the knee, toes turned outward.
• Hands on the belt, this will be the starting position.
• As you inhale, you lower yourself until your thighs are parallel to the floor, then push back in the opposite direction and exhale.
• Repeat about 20 times in total complete 3-4 approaches.
• If this squat has already become easy for you to do, then you can make it somewhat more difficult by adding dumbbells to your hands.

Bench Lunges

The exercise involves using not only a bench, but also a chair, sofa, and other supports. Such lunges are also called Bulgarian in the sports community.

• Stand with your back to the support, which should not be higher than knee level.
• Take one leg back and place your toe on the support. The other leg is placed forward, its knee should be at the same level as the toe and not go beyond it.
• Place your hands on your belt.
• Inhaling, lunge with your leg until your thigh is parallel to the floor.
• Then exhale and return to the starting position.
• In one go, try to perform as many times as possible for each workout. preferably 3-4 approaches.

Gluteal bridge

This kind of training very clearly puts stress on the muscles of the buttocks. It is these muscles that are tensed and worked to the maximum here, which means the effect of this exercise will please you soon. Since the load on the gluteal muscles is large, it is better to do this exercise last. In this case, you will also need any support in the form of a bench, sofa or something else.

Video Reverse lunges for girls

Analysis of the exercise

Anatomy exercises

Back lunges are a compound exercise, biomechanically identical to the basic version (straight lunges). As in the classic variation of the movement, the main load falls on the gluteus maximus muscle and the frontal area of ​​the thigh, represented by the quadriceps.

In addition to the target muscles, the load is distributed among the following muscle units:

Preparing for the exercise

Since reverse lunges are difficult to coordinate exercises, most beginner athletes may have difficulty maintaining balance. In such cases, it is recommended to practice the mechanics of the movement without weight or in a Smith machine.

Before you begin performing the main approaches, you should warm up your knee joints and muscles well. For these purposes, you can do a 10-minute jog and joint exercises.

How to do it correctly?

Mistakes when performing reverse lunges

Inclusion in the program

It is optimal to include lunges in the final part of the leg complex after basic exercises - squats, leg presses or deadlifts.

Athletes interested in muscle separation are advised to focus on high-repetition sets of movements - from 12 to 15 times.

However, the exercise may well acquire a “mass-building” character if you use more weight and move to the medium repetition range of work – from 8 to 12 times. In this case, it is important to perform backward lunges in an explosive style, that is, the downward movement is performed slowly, and the return in starting position must be dynamic and powerful.

Improved efficiency

Contraindications

Lunges are an indispensable exercise that can make your legs and buttocks beautiful and elastic. They can be performed using your own body weight or various weights, such as dumbbells or a barbell. When performing a long lunge, the load falls mainly on the buttocks, while when performing a short lunge, the pressure shifts to the quadriceps femoris muscle.

Among strength exercises, lunges are among the most effective, developing the front surface of the thigh and gluteal muscles, drawing the middle and lower parts of the quadriceps femoris muscle, forming the relief of the leg muscles. This multi-joint exercise, the execution of which involves various large and small muscles. Almost the entire lower body is worked during lunges.

The exercise can be performed in various variations, and the load will be shifted from one muscle group to another. When lunging, the quadriceps and buttocks work to a greater extent, the adductor magnus and soleus muscles are used as synergists, and the hamstrings and gastrocnemius are used as dynamic stabilizers. Additionally, the abdominal muscles, spinal extensors, quadratus muscle lower back, etc.

Back lunges with dumbbells/barbell

Reverse lunges are of medium difficulty, but beginner athletes are not recommended to start straight away with weights. This is justified by the fact that at first there may be difficulties in maintaining balance. At first it is better to train using own weight bodies. Experienced athletes can use dumbbells.

Do not lower your head and do not look at your feet, this will round your back and the effectiveness of the exercise will sharply decrease

As with any exercise, reverse lunges with dumbbells must be performed with impeccable technique. Otherwise, you risk, at best, being left without results, and at worst, injuring your knee.

When performing the exercise, the back should always be straight and the spine should remain in a neutral position.

Reverse lunges from the platform

Back lunges are best performed using a platform. The essence of this method is to place the leg on a hill and squat lower during a lunge, due to which more load is placed on the muscles of the buttocks.

When doing this, you need to lean back a little with your body, directing your body weight to the heel of your front leg. Having reached the bottom point, there is a momentary delay in the position, after which, using the force of the quadriceps of the front leg, you need to return to the original position. The exercise is repeated with the other leg.

Important! You cannot rise from the bottom point to the starting point using a push with the back leg. Only the muscles of the working leg should be used in the upward movement.

• When performing reverse lunges, dumbbells should be held using the entire hand, not just the fingers; The barbell should be supported by your hands and not slung over your shoulders.
• The position of the back at all stages of movement remains invariably straight and is in no way rounded.
• The body, like the back, is held straight. Tilts in any direction are not allowed.
• If you are a beginner, you should not avoid the support at first. Over time, when the muscles get stronger, the support can be removed and you can begin to perform the exercise yourself.
• During the exercise, the gaze should be directed forward, the neck should serve as a continuation of the ridge, otherwise you can stretch the muscles or injure the vertebrae of this section.
• If you are poorly stretched, the exercise may be difficult at first, so you need to warm up and do some stretching. The main thing is not to overdo it. At first it will be possible not to lower yourself completely until the muscles become sufficiently elastic.

Forward and Backward Lunges: What's the Difference?

Unlike the classic forward step, when performing reverse lunges, the working leg remains stationary, and the step is taken with the supporting leg. With such a movement, the load on the knee joints of the working leg is significantly reduced. They are recommended for athletes with knee injuries, older people, as well as girls actively involved in step aerobics, since their knees are already subject to excessive stress.

However, when performing reverse lunges, the muscles are less developed due to the relative ease of the exercise. This is why experts recommend using the platform to restore normal traffic intensity.

When training, it is important to choose the method that will be most comfortable for you. You can even do both options, alternating them with each other.

Reverse lunges are among the most effective exercises for working the muscles of the thighs and buttocks, however, the desired effect can only be achieved if the execution technique is followed. If you do not follow all the rules described above, you may not see the expected result for a long time or even get injured.

Be sure to read about it

ABOUT beautiful legs and buttocks are dreams of many people, especially women. Exist different exercises, who help make this dream come true and achieve very good results.

These include various variations of lunges that provide optimal load to the muscles of the buttocks and thighs. In this article we will look at the correct technique for performing this useful exercise.

Features and benefits of lunges

These exercises effectively work many parts of the body, and by varying their technique, you can independently increase the load on the buttocks or legs, depending on your preferences. The lunge exercise for the hips and buttocks can be performed with your own weight or with additional weights using a barbell or dumbbells.

Lunges are usually referred to as basic exercises, because they are high quality work important muscle groups, improve coordination and flexibility, and also about have a beneficial effect on the cardiovascular system. In addition, exercise helps build up muscle mass, burn fat and gain beautiful shapes buttocks and thighs.

What muscles work

Lunges work the hip and knee joints, and also work the following muscles:

The gluteal muscles receive maximum load. Although the length of the step, which affects the work of certain muscles during lunges, is also worth taking into account. The longer the step, the greater the load on the buttocks, and if the step is short - on the quadriceps of the thighs.

Although this exercise is quite simple, in order to avoid injury to the spine, knees and muscle strain, you need to be sure to do a warm-up. The following exercises are suitable for stretching and warming up:

• Do rotational movements head, arms, shoulders, hip and knee joints.
• Bend to the sides, forward and backward.
• Run in place with your knees raised high.
• Jump in place with or without a jump rope.

After warming up, you can begin the classic version of the exercise without additional weights. Accept initial position:

• Stand up straight, place your feet shoulder-width apart, parallel to each other.
• Look forward, keep your back straight.
• Place your hands on your hips.
• The head and back should be in the same plane.
• Then spread your shoulders and take deep breaths in and out several times.

At home, lunges for the buttocks are performed as follows:

Exercise options

To increase the effectiveness of training, in addition to the classic version of the lunge, you should diversify your classes with other variations:

Reverse lunges. The technique of this exercise is very similar to the classic version. The only difference is that the step is taken not forward, but backward. Additionally, you can use various weights.

Side lunges. Using this option, exercises can be worked out inner surface hips. To do this, step to the right and squat on your leg so that left leg straightened up almost parallel to the floor, without lifting her feet from it. Keep your body straight without leaning forward. Then repeat the same in the other direction.

Cross lunges. The technique of this exercise is similar to reverse lunges, only the leg should not be moved back, but along a diagonal cross path.

Bulgarian lunges. This version of the lunge must be performed with a support, which can serve as, for example, gymnastic bench, standing behind.

Take a step forward with one foot, place the other one on the bench with the laces of your sneakers down. Inhale and slowly lower yourself, bending your knee. Keep your back straight. As you exhale, we rise and change legs. You can use dumbbells as weights.

Lunge with knee lift. It will help with high-quality development of the buttocks. His technique is a little more complicated than the classic lunge. To perform this exercise, you need to swing your knee high and lower yourself into a squat. Change legs one by one.

Jumping lunges. This option combines not only strength, but also cardio. You need to lunge forward, and when returning to the starting position, jump up and change your working leg. Then gently lower yourself into a squat.

The above exercises refer to basic techniques, but there are the following complicated options:

Deep reverse lunges. In this exercise, you need to take a step back as far as possible in order to work the muscles more effectively.

Diagonal lunge with dumbbell lift. When performing this exercise, you need to lift the dumbbell up to get a good workout on your arms and shoulder girdle.

Reverse lunge with kick. After performing a reverse lunge, lower the knee of your working leg to the floor as you exhale. Then push off the floor with your toe, making a sharp swing forward. During the impact, you need to bring your heel forward and point your toe towards you.

Deep reverse lunge with push-up. This exercise provides a deep stretch to the hip flexors. We lunge back, resting on our hands, and then do push-ups. As a result, the target muscle group is well stretched.

Lunge with body rotation. This exercise, in addition to the lower part, involves the shoulder girdle, arms and torso muscles.

In the process of performing any exercise, you can use various weights, which should be used only after classic lunges have been well mastered. Dumbbells are often used by women as an additional load. There are the following variations of these exercises with dumbbells:

Classical. With this option, the arms with dumbbells are extended along the body to better maintain balance.

You can also hold dumbbells on your shoulders with your arms bent. This position resembles working with a barbell, but maintaining balance will be quite difficult.

For men, it is recommended to perform exercises with a barbell placed on the shoulders. With this placement of the weight, the muscles that stabilize the body are worked out. The technique of execution is practically no different from lunges with dumbbells. You just need to be more careful, performing the exercise without jerking and monitoring your breathing. It is recommended to look only forward.

Lunges can also be performed on. Thanks to him you will do a good job quadriceps muscle thighs and improve strength. It is recommended to perform the exercise slowly, doing a large number of repetitions. The Smith machine, among other things, reduces the load on the spine, but when performing exercises with its help, certain nuances should be taken into account, which are as follows:

• When performing a lunge, there is a possibility of displacement, so you need to position the bench comfortably. You can do without elevation, but then the load on supporting leg there will be less.
• Take the bar with a narrow grip and place it on the most top part trapezoids.
• In the lumbar region, you need to arch your back and position your buttocks so that your knee forms a right angle.
• Make sure that when bending your leg, your knee does not protrude beyond your toe.

Precautions and contraindications

Not everyone is allowed to do lunges, as they place quite a lot of stress on the joints. Contraindications include pathologies of the spine and knees (scoliosis, hernia, etc.), for which axial loads are strictly not recommended. These exercises are also prohibited for varicose veins, hypertension and other neurological disorders. Therefore, before starting this kind of exercise, you need to consult with a specialist.

To perform the exercises correctly, you will need comfortable clothing and appropriate flat shoes. When performing lunges, the body weight is concentrated on the heel of the working leg, and the foot should not leave the floor. You need to breathe slowly and deeply, without holding your breath. The toe and knee should “look” in the same direction.

You should pay attention to the following mistakes that beginners usually make:

• Too much small step, which reduces the effectiveness of the exercise.
• The body leans forward.
• Knees do not bend at right angles.
• The feet are too far apart.

You need to be very careful when choosing the weight with which the exercise is done. First, you should master your technique without weights before you start training with weights.

Beginners can start using weights with light dumbbells up to 5 kg, but experienced women and girls should not get carried away with weights of more than 15 kg, due to the fact that women’s health may suffer.

Your training will be much more effective if you follow a clearly defined goal that you initially set for yourself and create a standard table where you record your results each time.

Try to eat right. Eat fried foods less often, preferring boiled dishes. The basis of your daily menu should be the following dishes that contain animal protein:

• cottage cheese
• chicken
• seafood

To provide your body with the necessary microelements and vitamins, eat boiled, stewed and raw vegetables.

By sticking to the basics rational nutrition You will quickly gain elastic muscles, and at the same time lose extra pounds.

After intensive training you will probably have sore muscles that need to be relaxed and relieved by doing a special massage. To speed up your metabolism, take a contrast shower. This will help your body get used to the stress faster. With uniform and regular training the muscles will stop hurting.

To enhance the effect of exercise, experienced trainers It is recommended to do several half squats before performing lunges.

Movements should be done with support on the leg in front. If the load is distributed evenly on both legs at once, then the exercise is performed incorrectly, since the buttocks practically do not work.

The back leg is used to maintain balance, and the lift is carried out with the greatest possible load on the front leg.

If the exercise is performed correctly, you should feel tension in the muscles and a slight burning sensation as they stretch.

Before starting the exercises, you need to think through the order of movements and the technique of performing them down to the smallest detail, but first in your mind. After which you can hone your practical skills.

You shouldn’t immediately strive for records. You need to perform the exercises slowly, while feeling how the muscles stretch.

For greater stability, the toe of the foot on which the load is concentrated should be slightly turned inward.

Some instructors do not advise changing legs when performing lunges. They recommend doing exercises first for one leg and then for the other leg. This way the gluteal muscles will be worked more effectively.

During exercises, the weight should be held not with your fingers, but with your hand.

You can’t lower your head, but you need to keep your back straight. Posture control should be carried out at all stages of the exercise.

For the buttocks and legs, lunges are the most effective exercise. The main thing is to strictly follow correct technique performance and adhere to the appropriate sports regime. And, in principle, it doesn’t matter which option you choose. They are all good and effective in their own way.

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