How to perform lunges or lunges

Lunges, lunges or lunges as they are also known are one of the most commonly included exercises in strengthening programs. These can be done in various ways forward, backward and sideways; the most used are the first two.

How do lunges or lunges work?

Lunges or lunges have several biomechanical benefits; in rehabilitation they are classified as closed kinetic chain exercises (CCC), ie exercises in which the distal extremities (in this case the feet) are kept fixed. When a stride is performed, front or back, contractions of both the hamstrings (hamstrings) and the front (quadriceps) muscles occur that generate motion in multiple joints at the same time, hip, knee, and ankle.

From the biomechanical point of view this is one of its most advantageous features. During its execution, when the hamstrings are contracted, bending moments are created in both the hip joint and the knee (back) while the quadriceps stabilizes the knee (in its front) and this contraction of the hamstring group , in both the hip and knee, will counteract the tendency of the quadriceps to cause anterior transfer of the tibia, which will minimize compression in the patellofemoral joint. According to this principle, it is one of the most used exercises in rehabilitation programs, as it helps reduce the compressive and shear forces in the knee joint.

Now, many sports and activities of daily living involve this closed chain movement system running, climbing stairs, standing up, which makes it more functional and when planning strengthening routines for the lower limbs it is the most functional. used.

Types of strides or lunges

The steps require the activation and participation of different muscle groups, the main ones being the posterior chain muscles and the gluteus maximus; No less important quadriceps and hip adductors and as an axis-pillar to transfer the forces of the CORE. This exercise has a variety of variations, they can be performed by walking forward, backward and in a static position; those that are carried out on foot have more difficulties, the static ones are used more in the initial or beginner phase; from the biomechanical point of view, both variants recruit the same muscle groups. Lateral steps are most used for sports that require more explosive lateral or diagonal movements such as tennis, soccer, squash.

On the other hand, by following the principles of training, functional progressions can be made and adapted to sport; For example, jumping steps are exercises that develop explosive strength and physical prowess that should be included in any routine for running and other power sports.

Recommendations when making great strides

One of the most common mistakes when doing lunges or strides is that the knee of the rear leg generally does not flex, so you should seek advice when starting these routine exercises; Likewise, if you have any complaints when performing them, you should go to the specialist for evaluation and treatment and thus guide your exercise routine.

Another common mistake is tilting the trunk forward. We also need to make sure that the front foot is aligned with the knee (neither further forward nor further back)

An important limitation in prescribing and performing exercises, there are no exercises for men and women; the exercises are not differentiated or classified by gender; there is only dosage of loads, volumes, intensities and progressions; adapt the exercises to the recovery processes and the participant until they are fully performed and the goals are achieved.

Advantages of lunges for runners

We can conclude that the steps are exercises that should be included in the strengthening plans of runners since it offers the following benefits:

• They improve joint balance and stability, which are important for preventing injury.
• They produce movements in multiple joints at the same time, which makes it a more functional exercise.
• Activation of the posterior muscle chain, which is important for developing and increasing explosive strength.
• Activation of the CORE as a center for the transfer of forces from the different muscle chains.

As always the recommendation, seek advice from specialists and qualified personnel.

The important thing is to enjoy your sport and stay there for a long time.