Do you need to work out gluteal muscles and pump up your hip biceps? Pay attention to lunges with a barbell. These exercises are a great addition to the basic program, acting on the lower part of the human body. However, lunges should be done correctly, otherwise there will be no noticeable result, moreover, you can easily be injured. How to perform this exercise? Let's consider in more detail in our article.
Warm up
The most important stage of any workout is a warm-up. It not only avoids the possibility of injuries, but also helps to significantly increase the effectiveness of classes at the same level of load. The warm-up, depending on the fitness of the body, can last five to fifteen minutes. As a warm-up, you can run on the spot or on the treadmill.
What is pumped lunges?
Lunges are exercises for training the legs that work out the main muscles of the thighs (quadriceps and biceps of the hips) and buttocks. Significant results can be achieved in a month of regular classes. Performing this complex correctly, you can perfectly pump your buttocks, while the remaining muscle groups are involved, but the mass does not increase.
How to lunges with a barbell
To perform this exercise, you need a bar neck and a set of pancakes with mounts. If the weight is small, you can squeeze it by hand. Lower the bar of the bar behind the head, placing it on the trapezius muscles below the 7th cervical vertebra. Weight should not put pressure on the neck itself.
Stand straight with your feet shoulder-width apart. Perform a long step forward with your right foot, while the foot needs to be turned a little inward, so that later it is easier to maintain balance. If lunges with a barbell are performed in order to pump up the gluteal muscles, put the leg standing behind, on the toe. Bending your knees, lower yourself, focusing on your right leg. The left leg descends to the floor, you can touch it (not fundamentally).
After that, straighten your knees and rise. Repeat 8-10 times on this leg.
Do the same by placing the left limb forward. During the exercise, monitor your posture - do not bend the lower back. The back should be in tension, the stomach is pulled in. Lift your face, your gaze is directed forward. Performing lunges with a barbell, do not bend the pelvis, keep it upright. Do not tilt the body, make sure that the stomach does not “lie down” on the thigh in front of the standing leg.
You can diversify the exercise and perform lunges with a barbell, alternating between the right and left limbs.
Important
During lunges, make sure that the knee in front of the standing leg does not bend more than 90 degrees and the knee does not extend beyond the plane of the toe. The optimal position for the lower leg is perpendicular to the floor. If you break this rule, you can easily earn a knee injury.
We examined lunges with a barbell, the technique of which is working on the entire back surface of the thigh, buttocks and quadriceps. However, if you perform the exercise a little differently, you can successfully pump the inner thigh, as well as the adductor muscles.
Second option
Spread your legs very wide and, putting the barbell on your shoulders, lower the body with weight, transferring weight to your right leg. Straighten and do the same to the other side.
Performing this exercise, do not seek to lift a lot of weight. Repeat 8-12 times in each direction.
This exercise is especially loved by the fair sex, having problems on the inner surface of the thighs. As you can see, lunges with a barbell for girls will allow you to "fashion" the beautiful shape of the legs and buttocks, and help get rid of unnecessary fat.
Additional "chips"
If you see that the exercise has become too easy to do, add more efficiency and make it heavier. To do this, put the front foot on a low (10-18 cm) bench or other elevation. This "trick" will allow you to sink lower and maximize the gluteal muscles.
To improve balance, some athletes do not put their legs on one line, but spread them slightly to the sides.
Lower the body as low as possible, and straighten completely. You can make a slight slope of the body forward at the bottom of the movement. This will help to stretch the buttocks.
If there is a problem with balance, it is better to carry out lunges in a special Smith machine. The neck is fixed in it, so you won’t have to fall over.
To whom lunges are contraindicated
If you have knee problems, you should be very careful about lunges. Work with small weights. Be sure to train with a partner - he will be able to insure during the exercise.
If the trainer has back problems, you can replace the barbell with dumbbells. This option is also chosen by those who are engaged not in the gym, but at home. The load for the spine will be much lower, this method is chosen by many beginners. However, over time, when experience and training increase, it is recommended to start lunges with a barbell.