What is the proper way of doing lunges?

Question

Do you have to do them with dumbells? How many sets and reps? Feet positioning?

Answer 1

The weight you use, as well as the number of sets and reps, is all based on personal abilities and goals.

Type of weights: You can use a barbell that you place on your shoulders similar to a squat bar, but dumbbells held at your sides provide better balance. Mix it up for maximum effect as the muscles will not be able to get used to a set exercise.

Number of sets/reps: Vary these as well. Go light weight, high reps and sets one time, then higher weight/low sets and reps the next. Light: Enough weight to do twenty five reps, three sets. Heavy: Eight reps, three sets.

Feet placement: This is important! Start with feet nearly together. Step forward with one foot. Make sure that the distance forward is consistent and that your foreleg never crosses perpendicular with the floor. Basically, ensure that your knee is never past your ankle joint when you step forward-bad for your knees!

Alternate feet with each lunge. Bring tape to mark optimal feet placement on the ground, or use what is available, like the edge of a machine.

Answer 2

There are different ways to do lunges, but they all have in commun the fact that the knee of the front leg should not come over your toes and that the knee of the back leg should gently touch the floor.

As mentioned in previous answers, the number of sets and reps varies depending on your goals.

The different types of lunges:
-Static lunges. You use the same leg all the way through the entire set.
-Dynamic lunges: You alternate legs every rep.
-Walking lunges: The name says it all.
-Ballistic lunges; Similar to the dynamic ones but this time you start in the bottom position and jump for height and land in the bottom position changing leg every rep.

Weights:
You can use dumbells on your sides, a bar on your back like you would do for a squat, or you could even hold the bar or the dumbells overhead, like in the top position of a shoulder press.

Have fun