There are a handful of staple exercises that our in-home and virtual personal trainers use with almost every client. They stand out as timeless classics for their ability to build muscle, enhance function, and boost overall fitness.

Among these favoured exercises is the lunge. Whether you’re an athlete or a beginner, lunges have undoubtedly made their way into your workouts in some shape or form. But why exactly are lunges considered so valuable? Let’s dive into the reasons behind their popularity.

The benefits of lunges

SINGLE-LEG STRENGTH & STABILITY

Single-leg strength is a key element of lunging. Having good single-leg strength enhances your balance and stability as well as your proprioception, which is your awareness of your body’s position in space. Developing strength in each leg individually will also help correct possible muscular imbalances; our in-home personal trainers in Toronto aim to reduce risk of injury by promoting symmetry in clients’ movement patterns. Single-leg exercises like lunges, split squats, and single-leg deadlifts also build coordination and balance, improving performance in activities that demand agility and dynamic stability.

FUNCTION

Unlike some exercises that isolate specific muscles, lunges require coordination between multiple muscle groups and joints (AKA a compound exercise), mimicking real-life movements. This is highly beneficial for your daily function. In fact, “a small study published in 2006 in ACE Fitness found that the forward lunge is one of the most effective exercises for working the hamstrings, gluteus maximus, and gluteus medius. The study found that the forward lunge activated these specific muscles more than body-weight squats, leg presses, and hip extensions” (Business Insider, 2020).

While primarily focusing on the quadriceps, hamstrings, and glutes, lunges also engage the core muscles for balance. This comprehensive muscle activation promotes strength for everyday movements like walking, running, and even bending down. Lastly, “lunges can improve the flexibility of your hip flexors, which are the muscles you use to bend or flex your legs at your hips” (Livestrong, 2024).

ACCESSIBILITY

One of the greatest reasons for the popularity of lunges is their accessibility. Regardless of current fitness level, there’s a lunge suitable for everyone. “There are dozens of ways to vary

them, either by altering the move or adding resistance” (Everyday Health, 2023). From forward and reverse lunges to side lunges, walking lunges, or even plyo lunges, the movement can be adapted to provide the right amount of challenge and progression for every in-home and virtual personal training client. Our in-home personal trainers in Toronto love using tools like free weights and steps — all of which can be found in our Leaside training studio (available for private booking) — to add dynamic challenge to lunges. However, basic lunges require minimal equipment, making them accessible for anyone looking to exercise in-home.

CORE & POSTURE

Because lunges actively engage the core muscles to maintain balance throughout the movement, they are fantastic for improving your posture and spinal stability. Strengthening the core is essential not only for aesthetic reasons but for spinal health and injury prevention. This contributes to a stronger, more resilient body.

VERSATILITY

Whether your goal is to build muscle, improve endurance, or enhance athletic performance, lunges can be seamlessly integrated into various training programs. They serve as an excellent complement to cardiovascular workouts, weightlifting routines, and even yoga or Pilates sessions. The adaptability of lunges allows in-home and virtual personal trainers to customize workouts to target specific fitness goals while considering personal preference.

FINAL WORDS

Lunges are a cornerstone of function and strength. Whether you’re striving for a stronger lower body, a more stable core, or enhanced overall fitness, incorporating lunges into your routine is a step in the right direction. Ask your personal trainer what kind of lunges are right for you! If you’re looking for one, we welcome inquiries from new clients – first workouts are zero pressure and always free! Book yours here.