Exercise side barbell attacks are often included in female training. It is considered to work precisely the average gluteus, but also involves other muscle groups. Usually this movement is performed not as a basic, but as an auxiliary exercise in strength training. Implementation requires considerable flexibility and good strength indicators, so the exercise is used in the training of clients at the intermediate and advanced levels.
Exercise objectives
Movement combines a biomechanical chain of squats – bending at the knee and hip joints – with the hip being thrown to the side and transferring body weight to one leg. All this allows the exercise to be considered also a general developmental movement, and a movement for developing balance. Often, lunges of this format are included in weight loss training, since even if a person cannot lift significant weights due to the condition of the spine and shoulder joints, he will be able to do an exercise with average weights, and get enough exercise as the exercise is performed on one side . In addition, one-sided exercises help to avoid uneven muscle development, and contribute to the formation of a harmonious figure.
Working muscles
The entire group of buttocks, as well as the muscles of the leg, and the flexors, the extensors, the adductor and the abductor muscles.
Performance technique
Start varies depending on how much weight is used. If the level allows you to do lunges with a barbell that cannot be thrown from the floor, the classical approach to the bar of the bar standing on racks is performed, the projectile will be ejected due to the simultaneous extension of the knee joints, retraction and then movement
moving the right foot towards the right thigh so that the foot is 10-15 cm away from the projection of the pelvic bone on the floor;
simultaneously with pushing away, knee and hip joint flexion and pelvic lowering with weight transfer to the right leg occur;
it is advisable to lower the pelvis into the plane of the knee joint or slightly lower, and avoid explicit placement of the body on the thigh, but with some body types, this is difficult to achieve;
then the extension in the knee and hip joint is performed, and the leg is put in the initial position;
lunge on the other hand
There is a variant of the technique when the initial position is not accepted, after the first pushing aside, only bending at the knee and hip joint and extension in them is performed. This avoids unnecessary movements in the ankle, and can be regarded as less traumatic and more accessible to athletes with balance problems, the way to perform this movement.
For beginners, it is often recommended to do this lunge with light dumbbells in straight arms, or in the style of “goblet” with the retention of one dumbbell on the chest. The latter technique is recommended for those who lean forward excessively during the exercise.
Many consider the tilt of the body forward as a way to further stretch the gluteal muscles, but it is not worth it to risk injury to the hip joint.
The exercise is usually performed in 3-4 approaches in 8 = 15 repetitions. Use a higher number of repetitions in cases when working on endurance or trying to increase calorie consumption through exercise.