런지, Lunge, 사이드런지, Lateral Lunge, Curtsy Lunge
하체운동의 대명사로 불리며 스쿼트와 쌍두마차를 이룰 만큼 효과가 좋은 운동이다. 스쿼트가 근육 비대, 성기능 향상, 체력, 유연성 향상이 주된 운동 효과라 하면 런지는 운동 신경과 균형감각, 허리 건강, 코어 강화를 위한 운동으로 알려져있다. 보통 보디빌딩 대회에서 이 동작을 응용한 포즈를 선보인다.
런지란 사전적 의미로는 달려들다, 돌진, 찌르기 등의 의미를 가지고 있으며 앞으로 나아가는 자세를 취하게 되는데, 이는 펜싱의 찌르기 공격에서 유래된 운동법이다.
운동 방법
스쿼트가 단순히 앉아서 일어나는 형식에 가깝다면 런지는 다리 한 쪽을 앞으로 내밀며 무릎을 굽히되 무릎이 바닥에 닿지 않게 굽히는 것을 기본으로 한다. 초보자들도 하기 쉬워 보이는 운동이지만 스쿼트보다 어려운 운동이다. 균형감각이 필요한데다, 한쪽 다리씩 활성화되는 운동 방식때문에 중량을 늘리기 어렵다. 때문에 초심자는 많은 연습이 필요하며 리버스 런지 부터 차근차근 배워나가며 크로스 런지 등의 운동법으로 넘어가는것이 좋다.
제자리에서 하는 '스플릿 스쾃(Split squat)'과는 차이점이 있다. 스플릿 스쾃은 제자리에서 시행하기 때문에 둔근의 수축이 비교적 런지보다 적다. 반면에 런지의 한 종류인 '워킹 런지(Walking lunge)'는 앞으로 나아가는 동작에서 둔근을 최대로 수축한 뒤 이완할 수 있으므로 기능적인 면에서 런지가 이점을 보인다.
운동시 주의사항
런지는 앞으로 다리를 내밀며 무릎을 굽히는 자세를 취하게 되는데 다리가 몸 안쪽으로 구부러질 경우 무릎에 손상이 갈 우려가 있으며# 자세가 불안정 하기 때문에 운동 효과가 떨어지게 된다. 이는 내전근과 중둔근의 약화로 인하여 무릎이 안쪽으로 구부러 지는 것이며, 본격적으로 운동을 하기전에 내전근 이완과 중둔근 강화 스트레칭을 해주면 보다 수월하게 운동을 할 수 있다. 또한 엄지발가락에 많은 부하가 걸리기 때문에 먼저 충분한 스트레칭 후 훈련에 임해야 한다.
또 한 코어 근육이 약한 경우 균형 감각이 떨어져 운동 중 넘어질 가능성이 있기 때문에 반드시 안전한 장소에서 실시 해야 한다.
런지는 초보자의 경우 맨몸으로 수행하여야 하고, 어느정도 익숙해지면 덤벨이나 케틀벨로 무게를 점진적으로 늘려나가면서 수행해주면 된다. 고급자로 가게 된다면 '워킹 바벨 런지'등 고중량으로도 수행 가능하다.# 뒤로 하는 런지가 더 무릎부담이 적다고한다.
다른 맨몸운동과 마찬가지로 런지 역시 다양한 자세와 근육강화방법이 있기 때문에 트레이너의 의견이나 동영상을 참고하면서 자신의 수준과 목표에 맞는 것을 수행하면 된다.
What Muscles Do Lunges Work
Lunges are a popular exercise that can help strengthen and tone various muscles in the lower body. But do you know exactly which muscles lunges target? Let's explore the muscle movement behind this effective workout.
1 . Quadriceps
One of the primary muscles worked during lunges is the quadriceps. These are the muscles located on the front of your thighs.
How do Quadriceps Work in Lunges - During lunges, the quadriceps are heavily engaged as you bend your knees and lower your body towards the ground. This movement activates the quadriceps to stabilise your knee joint and support the lowering phase of the lunge. The quadriceps work in conjunction with other muscles, such as the glutes and hamstrings, to help you maintain proper form and control throughout the exercise.
2. Glutes
Another major muscle group that lunges target is the glutes, they are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles work together to help you move your hips and thighs in various directions.
How do Lunges Engage the Glutes - When you perform a lunge, your glutes are activated to help you push yourself back up from the lunge position. This engagement not only helps you rise but also stabilises your body during the movement.
Benefits of Targeting the Glutes - By targeting the glutes during lunges, you can strengthen these muscles, improve your overall lower body strength, and enhance your stability and balance. Strong glutes are essential for various activities, from walking and running to lifting heavy objects.
3. Hamstrings
The hamstrings, located on the back of your thighs, also play a role in lunges. As you lower your body into the lunge position, the hamstrings are activated to control the movement and support your body weight.
4. Calves
Additionally, lunges engage the calf muscles, which are located in the back of your lower legs. The calf muscles help with stabilizing your body during the lunge and assist in the push-off phase of the exercise.
5. Core
While lunges primarily target the lower body muscles, they also engage the core muscles. Your core muscles help with balance and stability during the lunge movement, making it a great exercise for overall strength and coordination.
How to Perform a Lunge Properly
- Begin by standing in an upright position, with your feet spaced apart at hip-width and your hands resting on your hips or hanging loosely at your sides.
- In order to take a proper step forward, make sure that your knee is positioned over your ankle.
- The body can be lowered by bending both knees until the thigh is parallel to the floor, while keeping the knee slightly above the ground.
- Keep your upper body upright, with your chest lifted and your core engaged.
- Drive your body back up to the starting position by pushing through your heel.
- Alternate between your legs, switching sides with each repetition for the intended number of sets or repetitions.
Variations of Lunges
There are a number of variants of this movement, in its basic form, a forward lunge is a functional move which can be advanced by holding free weights such as a pair of dumbbells ( increase the weight as needed) or a single kettlebell in one hand to create some instability and to help develop your balance, other Lunges to consider are:-
- Reverse Lunge
The reverse lunge is a great variation that targets the hamstrings and glutes. To do a reverse lunge, step backward with one leg and lower your body until both knees are bent at a 90-degree angle. Keep your back straight and core engaged throughout the movement.
- Walking Lunge
The walking lunge is a dynamic variation that targets multiple muscle groups at once. To perform a walking lunge, take a step forward with one leg and lower your body into a lunge position. Push off with the back leg to bring it forward and repeat the movement on the other side.
- Side Lunge
The side lunge is a variation that targets the inner and outer thighs. To do a side lunge, step to the side with one leg and lower your body into a lunge position. Keep the other leg straight and push your hips back as you lower your body.
- Curtsy Lunge
The curtsy lunge is a lateral lunge variation where you step one leg behind the other at a diagonal angle, mimicking a curtsy motion. This move targets the inner and outer thighs, as well as the glutes. It's a great way to add variety to your lunge routine.
- Jump Lunges
Jump lunges are a plyometric variation of lunges that involve jumping and switching legs in mid-air. This explosive move helps improve power and agility while also providing a cardiovascular benefit. It's a high-intensity lunge variation that can really get your heart rate up.
Description
This exercise involves holding a dumbbell in one hand and stepping to the side with the opposite leg, bending the knee and lowering the body into a lunge position. The exercise targets the glutes, quads, and hamstrings while also engaging the core and improving balance.
Muscle Group
Thighs
Equipment Required
Dumbbell
Dumbbell Lateral Lunge Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Take a big step to the right with your right foot, keeping your left foot in place.
- Bend your right knee and push your hips back, lowering your body into a lunge position.
- As you lunge, raise your left arm straight up above your head, keeping your right arm straight down by your side.
- Push through your right foot to return to the starting position, lowering your left arm back down to your side.
- Repeat on the other side, stepping to the left with your left foot and raising your right arm above your head.
- Continue alternating sides for the desired number of repetitions.
Dumbbell Lateral Lunge Form & Visual
Dumbbell Lateral Lunge Benefits
- Targets multiple muscle groups including the glutes, quads, hamstrings, and adductors
- Improves balance and stability
- Increases hip mobility
- Can be modified to increase or decrease difficulty
- Can be done with minimal equipment
Dumbbell Lateral Lunge Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Abductors
- Adductors
- Core muscles
Dumbbell Lateral Lunge Variations & Alternatives
- Dumbbell Lateral Lunge with Overhead Press
- Dumbbell Lateral Lunge with Bicep Curl
- Dumbbell Lateral Lunge with Front Raise
- Dumbbell Lateral Lunge with Tricep Extension
- Dumbbell Lateral Lunge with Twist
Summary
Lateral lunges offer a dynamic approach to strengthening your lower body. In this guide, you'll dive into the essentials of lateral lunges, understanding the muscles they target, mastering the correct technique, and exploring their myriad benefits.
Whether you're aiming for athletic prowess, knee health, or just spicing up your routine with variations, lateral lunges are your go-to. If you’re looking for a full lower body workout program without weights, then you can also go for resistance band leg workout.
What is a Lateral Lunge?
Ever thought of adding a little side-to-side sizzle to your workout routine? Enter the lateral lunge – a power move that's more than just a sidestep in your fitness journey.
It's a dance between strength and balance, targeting muscles you didn't even realize needed attention. A dynamic twist on the classic lunge, this exercise is the secret ingredient missing from your workout menu – in this guide, you’ll find out why!
How To Do Lateral Lunges?
Ready to sculpt your thighs and glutes like you’re Michelangelo? Then get ready to learn all about lateral lunges!
- Position: Start by standing with your feet hip-width apart. Keep your chest lifted, shoulders relaxed, and eyes looking forward.
- Lowering Down: Your feet should be firmly planted on the ground, evenly distributing your weight on both feet. This should be your position throughout the movement.
- Hands Ready: Either place your hands on your sides, or bring them together at chest level – whichever feels more comfortable.
- Sidestep Start: Take a bold step to the left to start the move. Remember, this isn't a forward lunge, so think of stepping out wide.
- Sink and Stabilize: As you step out, bend your left knee, pushing your hips back as if you're attempting to sit in an invisible chair. Your right leg should remain straight, and both feet stay flat on the ground.
- The Knee: Here's a key point: Your bent knee (left knee, in this case) should align with your left foot. It shouldn’t jut out past your toes. This protects the knee and maximizes muscles engagement.
- Engage the Core: As you sink into the lunge, tighten your core muscles. This helps in maintaining an upright posture and provides stability.
- Pause and Power Up: Once you've gone as deep into the lunge as you can, pause briefly. Then, push off with your left foot, returning to your starting position.
- Switch it Up: Now, simply repeat the process, this time lunging to the right side.
- Repeat: Aim for a set of 10 repetitions on each side, gradually building up as your strength and endurance improve.
Pro Tip: Always remember, form trumps everything. It's better to do fewer lateral lunges with the right form than many with a compromised posture.
If you’re at an intermediate to advanced level in your fitness journey, you can incorporate weighted lateral lunges into your leg workout routine.
Muscles Engaged
Lateral lunges are a powerhouse move that engage multiple muscle groups in your legs.
Glutes
When you take that side step and sink into the lunge, your glutes (or butt muscles) are doing a lot of the heavy lifting. They’re responsible for stabilizing the pelvis and providing the power to push you back up to your starting position.
Over time, consistently performing lateral lunges can help sculpt and tone this area, giving you the bubble butt you want.
Quads
Your quadriceps, the muscles at the front of your thighs are hard at work during lateral lunges. As you lower into the lunge, this muscle stretches and controls the movement, and then contracts to help you rise back up.
Your quads are essential for protecting the knee and providing stability throughout the movement.
Hamstrings
The muscles at the back of your thighs, the hamstrings provide balance to the quads. While the spotlight often shines brighter on the quads during a lunge, the hamstrings play a supporting role.
Strong hammies help in controlling the depth of the lunge and assisting in the upward push.
Adductors
When you do a lateral lunge, your inner thigh muscles, known as the adductors, are stretched and worked.
This group of muscles is crucial for stabilizing the leg during the sideways movement. Toning the adductors leads to stronger and more defined inner thighs.
Abductors
On the flip side of the adductors are the abductors, which run along your outer thighs. When lunging, they ensure your legs are aligned and don’t wobble inward or outward.
In daily life, strong abductors help with tasks like getting out of cars or sidestepping obstacles.
Core
While you may be focusing on working your legs, the core muscles are secretly and steadily engaged. Your core, encompassing your upper and lower abs, obliques, and lower back muscles, works overtime to keep your torso stable and upright during each lunge.
Over time, lateral lunges can contribute to a stronger, more resilient core.
Benefits Of Lateral Lunges
Stepping out to the side isn’t just a change from the traditional forward lunge—it brings a unique set of perks.
Let’s get to know the key benefits of lateral lunges:
Strength
Leaner Legs, Stronger You: Incorporating lateral lunges into your routine helps you build strong lower body muscles. Apart from targeting the major leg muscles, lateral lunges also work the often-neglected smaller stabilizing muscles.
With consistent training, you get stronger and more toned legs. This enhances your overall body strength, making day-to-day activities like climbing stairs a breeze.
Improved Mobility
Moving Like a Pro: Life isn’t always linear. We twist, turn, and sidestep every day. Lateral lunges promote hip mobility, allowing you to move with ease in different directions.
This enhanced mobility can be a game-changer for sports enthusiasts or anyone wanting more agility in daily life.
Boosted Flexibility
Stretch As You Strengthen: One of the hidden gems of lateral lunges is the dynamic stretch they provide, especially to the inner thighs.
By engaging in this exercise, you're not only building muscle strength but also increasing the flexibility of your adductors. This is beneficial for preventing strains and promoting better movement patterns.
Common Mistakes and How to Avoid Them
Here are a few common mistakes you should avoid when doing a lateral lunge.
Caved in Knees
- The Pitfall: One of the most common mistakes is caving the knee inwards while lunging.
- The Fix: Always aim to keep your knee in line with your middle toe. Push your knee out slightly when you lunge, so it stays aligned.
Slouched Back
- The Misstep: Letting your upper body slump forward, causing strain on the lower back.
- The Solution: Engage your core. Imagine a string pulling the crown of your head towards the ceiling. This visualization helps maintain an upright, neutral spine.
Narrow Stance
- The Error: Taking too short of a step to the side, reducing the effectiveness of the lunge and straining your knees.
- The Correction: Take a big enough step to the side, allowing your hips to move back and down. Think of it as sitting in a chair that's placed a bit to the side.
Toes Pointing Out Instead of Straight
- The Slip-up: Not keeping the feet parallel, leading to an awkward and ineffective lunge.
- The Remedy: Both feet should be pointing straight ahead. This ensures proper alignment and reduces the risk of injury.
Improper Foot Placement
- The Oversight: Placing the foot too far ahead or too far back.
- The Antidote: When you step out for your lunge, your foot should land directly to the side of your stationary foot, forming a T shape. It’s like you’re on train tracks—each foot on its line.
Lateral Lunge vs. Other Lunges
The lunge family is vast. Each member brings something unique to the table. The lateral lunge stands out because of its side-to-side movements, as opposed to the typical forward and backward motion of the classic lunge. This enhances muscle engagement, especially in the inner and outer thighs.
Comparatively, forward lunges put more stress on the quads, while reverse lunges tend to focus more on the hamstrings and glutes. The beauty of the lunge world is that you can pick and choose, or even combine types, based on your goals and which muscles you'd like to target.
Lateral Lunge Variations for All Levels
Spicing up your workouts keeps things fresh and challenging. Let’s explore some exciting variations of the lateral lunge, catering to both beginners and seasoned fitness enthusiasts.
Lateral Lunge With Hops
- The Twist: Add a hop as you return to your starting position.
- Why Try: It adds a cardio element to your lunge and helps improve leg strength.
Curtsy Lunge
- The Twist: Instead of stepping directly to the side, step your foot diagonally behind the other while lunging.
- Why Try: It targets the glutes from a unique angle, sculpting and strengthening the booty.
Programming: Reps, Sets, and Load Recommendations
The beauty of the lateral lunges is their adaptability. Whether you're striving for raw strength or toned muscles, here's how you can program your lunges.
For Strength Building
- Reps: 5-8 per leg
- Sets: 4-6
- Load: Go for heavier weights (like kettlebells or dumbbells), maintaining form. Rest for 1-2 minutes between sets.
For Endurance & Muscle Toning
- Reps: 12-15 per leg
- Sets: 3-4
- Load: Use lighter weights or just bodyweight. Control your movement and steady. Rest for 30-45 seconds between sets.
Remember, like any fitness program, the key is consistency and listening to your body. Adjust the reps, sets, and loads as you progress and always prioritize form over quantity. With the lateral lunge in your regimen, you're well on your way to stronger, more agile legs.
런지는 스쿼트와 함께 허벅지와 힙 라인을 살려주는 대표적인 운동
런지의 장점 중 하나는 다양한 동작으로 응용이 가능
다리는 큰 근육 덩어리로 다양한 방식으로 자극을 주면 더욱 효과적
여타 힙업 운동들에 비해 운동 강도가 높기 때문에, 이거 하나만 제대로 해줘도 힙업을 위한 다른 운동들은 굳이 필요 없을 정도다. 힙업을 위해서는 보폭을 넓게 하는 것이 유리하다. 발을 앞으로 내밀었다가 뒷발을 중심으로 일어서는 동작이 일반적으로 행해지는 런지이며, 발을 앞으로 내밀고 앞발을 중심으로 일어서는 동작, 즉 앞으로 걸어 나가는 듯이 실시하는 것을 워킹 런지라고 한다.
워킹 런지는 실제 걷는 것과 같은 근육의 움직임이 이루어지면서, 동적 안정근으로서의 햄스트링(허벅지 뒤쪽 근육무리) 기능이 보다 강화된다. 그리고 덜 지루하고 재밌다. 제자리 뛰기를 하는 것과 앞으로 달려 나가는 것의 운동 흥미 차이가 큰 것과 같은 이치다.
동작 자세 모두가 중요하겠지만, 무릎이 수직선상으로 발가락을 넘어가면 안 되는 점을 항상 주의해야 한다. 무릎에 불편한 스트레스가 주어져 통증이 생길 수 있다.
런지자세 응용
런지&트위스트 옆구리 + 균형감각
런지자세에서 시선과 허리를 돌려줍니다. 상체는 돌리면서 다리를 고정시켜야 하기 때문에 코어와 다리에 추가적으로 자극이 가해집니다. 자세가 익숙해지면 덤벨이나 물통을 들고 하면 좋은데 무게가 더해지면 추가적으로 어깨와 팔도 운동이 됩니다.
사이드런지 허벅지 안쪽 + 힙
다리를 앞으로 딛지 말고 옆으로 보폭을 넓게 한 후에 한쪽으로 체중을 실어 다리를 구부립니다. 다리를 편 쪽은 허벅지 안쪽이 강하게 스트레칭됩니다.
런지&킥 체지방제거+ 복부
런지자세에서 일어나면서 한쪽 발을 앞으로 차올립니다. 걸어가듯 워킹 런지로 해도 되고 제자리에서 반복한 후 반대쪽을 동일한 요령으로 반복해주셔도 됩니다. 복부에도 자극이 전해지고 유산소성 효과로 체지방 제거에 도움을 줍니다.
하이 런지 자세교정+코어
양손을 머리 위로 높이 들고 하는 것 외에는 기본 런지 운동과 동일합니다. 손을 머리 위로 하면 어깨도 자극이 되지만 무엇보다 상체를 바로 세울 수 있기 때문에 상체 자세가 교정되어 예뻐지고 코어운동도 됩니다.
컬티시런지 다리 바깥쪽 + 균형감각
다리를 교차시켜 런지를 합니다. 골반이 유연해지고 허벅지와 엉덩이 바깥쪽 자극이 더해집니다. 균형 잡기가 어렵기 때문에 손을 살짝 들어 균형을 잡아도 됩니다.
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✽ adipoman@gmail.com 문의
Chapter 1 낭만 테니스
잘 하는 것과 잘 설명하는 것.
테니스는 언제 늘까?
테니스 독학의 힘
낭만무사 테니스
최고의 낭만무사 페더러, 나달
Chapter 2 테니스 기술
테니스 용어, 규칙
애인 같은 라켓의 선택
라켓 그립
오픈 스탠스
포핸드 스트로크
테이크백
래그 앤 위핑
프로네이션(내전)
와이퍼 스윙
루프스윙
팔로우스루
탑스핀
러닝 포핸드
포핸드 키네틱 체인
킬러 포핸드 장착
인사이드 아웃 타법
라이징 샷
투 핸디드 백 스트로크
양손 백핸드 키포인트
점프 투 핸디드 백핸드
백핸드 실수 줄이는 컨트롤(양손백핸드,슬라이스,로브)
백핸드 슬라이스
슬라이스 어프로치
앞발로 치는 슬라이스
포핸드 슬라이스
스플릿 스텝
발리 키포인트
포/백 발리
발리 트라이앵글 발란스
까다로운 발리
백핸드 하이 발리/로발리
하프발리
스윙 발리
서브 토스
서브 종류 궤적
서브 키포인트
페더러 서브
샤라포바 서브
로딕 서브
서브 내전
트로피 자세
서브 스탠스
오버헤드 스매시
백핸드 스매시
점프 스매시
트위너 샷
공격/수비 로브
Chapter 3 복식 전술
복식 승리 전략
포메이션(사선형, 평행진, 호주형)
위기 극복
Chapter 4 독학 트레이닝
이미지 트레이닝
집에서 하는 훈련
코트에서 하는 훈련
벽치기 훈련
산책 훈련
Chapter 5 테니스 몸 만들기
스트로크 피트니스
발리 피트니스
슬라이스 피트니스
서브/스매시 피트니스
유연성 운동
발란스 운동
순발력 운동
파워 운동
Chapter 6 멘탈 고수
멘탈 고수만의 5가지
멘타 고수 특징
최고의 멘탈 페더러와 나달
멘탈 팁
나만의 루틴
객관적 관조
상상 멘탈