Barbell Lunges

From LoveToKnow Exercise Barbell lunges are a great way to tone and shape targeted muscles. Recommended by sports and fitness trainers, lunges can be performed with barbells or dumbbells and help strengthen your quadriceps, the front muscles in your thighs. Lunges also strengthen your hamstrings and glutes by using repetitive and specific movements through an endurance-designed routine.

Barbells and Squat Rack

The main principle of strength training is to stimulate a muscle more than it is used to. Barbell lunges are an exercise that should be done gradually for maximum benefits and to avoid harm or damage to your muscles. Thighs that are flabby can be toned and shaped with lunges if done in a graduated and consistent manner. Glutes and hamstrings will reap the rewards by gaining flexibility, size, and toning. Whole body strength training includes barbell lunges and other muscle-focused exercises for optimal effects.

If you don’t belong to a gym, you can purchase barbells for home use. While it’s best to seek professional training experts on which weight size to begin with, the American College of Sports Medicine, recommends starting with bumper barbell sets. These barbells, depending on manufacturer, come with weights ranging from five pounds to fifty pounds. It’s also recommended to have a weight or squat rack where your barbells will rest until you begin. Squat racks adjusted to height levels can be purchased in any sports equipment store.

A novice to strength training should begin with five-pound weights on each side of the barbell and perform no more than six to eight repetitions. Three days a week and thirty-minute sessions are all you need to begin. As your strength and stamina increase, a maximum of ten to twelve repetitions will be all you need. Once you reach your goal level, stick to the maximum reps so your quadriceps, hamstrings, and glutes stay toned and strong.

Before you begin, choose weight sizes that feel comfortable. The myth of no pain, no gain, is just that, a myth. Overdoing can harm your muscles and cause injuries.

• Exercise space – You will need ample room around you where you won’t bump into anything, or, if you’re in a gym, interfere with another’s workout. The space in front of you should be large enough for you to move one full step forward. Side area space should be wider than the length of the barbell.
• Weights – Make sure you choose a weight size that feels comfortable and secure them to the barbell as outlined by the manufacturer. Use equal amounts of weight on each side of the barbell. In these beginning stages you are not only learning your technique but building and shaping your quads. Don’t be in a rush to increase weight until you feel comfortable. Let you body guide you; if the exercise hurts, it’s best to stick with a smaller weight amount and increase gradually.
• Stand inside the squat rack and adjust it so the barbell is slightly higher than your shoulders. With your feet apart, lift the barbell and place it across your shoulders; rest it behind your neck comfortably with no strain. Use your shoulders to support the barbell. Next, step forward with your right leg as you lower your body toward the floor. Your thigh of the left leg should remain parallel to the floor. Hold this position no more than three seconds and return to your starting position. Keep it up by alternating legs and try to do six repetitions on each side.

1. Anyone who begins an exercise program, strength training or otherwise, wants to see quick results. However, it is better to begin slowly and create a routine you feel you can stick to.
2. Don’t use weights you can’t lift comfortably.
3. Seek the advice of a trainer and your physician before you begin.
4. Follow exercise rules and warm-up, stretch, workout, and cool down.
5. Make sure you breathe as you exercise.
6. Join a strength-training chat room like Muscle Chat and start networking.

Barbell lunges are just one part of strength training. Get more information on different exercises that will help you tone and shape your muscles from your local gym or the American College of Sports Medicine.

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