How to Do Around The World Lunges Properly

Around the world lunges are an exercise that involves a series of movements. More than just form, it also largely involves breath control.

WHAT TO DO

  • Ensure that your feet are shoulder-width apart
  • At this point, begin your breathing exercises. Take a breath in and carefully take a big step forward with your left foot.
  • Ensure that the foot you took a step with is planted to the floor. This should align your knee and ankle with a flexed knee to boot.
  • Extend both knees and transfer your weight completely onto your right foot. Step your left foot back to return to the starting position.
  • Keep your right foot on the floor, release your left foot, and take a big step to your left.
  • As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.
  • Extend your left knee and transfer your weight onto your right foot. Step your left foot inwards to return to the starting position.
  • Carefully take a big step backward with your left foot.
  • As you plant your left foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs.
  • When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
  • Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position.
  • Carefully take a big step backwards with your right foot.
  • As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs.
  • When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
  • Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.
  • Keep your left foot on the floor, release your right foot, and take a big step to your right. As you plant your foot on the floor, bend your right knee, ensuring that your left leg remains straight.
  • Extend your right knee and transfer your weight onto your left foot. Step your right foot inwards to return to the starting position.
  • Carefully take a big step forward with your right foot.
  • As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs.
  • When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
  • Extend both knees and transfer your weight completely onto your left foot.
  • Step your right foot back to return to the starting position. Continue cycling through each of these lunge movements for the specified number of repetitions.
  • Each lunge is equivalent to one repetition.

WHAT MUSCLES DO AROUND THE WORLD LUNGES WORK?

CORE

When you’re doing around the world lunges there is a heavy burden on the core to ensure stability and balance.

This is especially so when you take a step forward to make a lunge, the center of gravity actively acts on the distributed bodyweight. This strain is usually felt in the core muscles.

LEGS

Around the world lunges is primarily a lower-body exercise. This means there are various lower body muscles that are worked. However, the most engaged muscle is the legs.

This is because they carry most of the distributed bodyweight

BENEFITS OF DOING AROUND THE WORLD LUNGES

1. IMPROVED CORE STABILITY

Lunges provide a host of activations to a variety of areas. However, one of the things that comes out of working these areas is core stability.

This is developed during your movements as you do a lunge. A lunge requires you to find that state of balance and that largely comes down to how often the hips move up and down.

Core stability is important not only for other kinds of exercises, it also helps with issues such as back pain.

2. BETTER COORDINATION

Although around the world lunges aren’t an isolation exercise, they train various parts of the body separately.

However, these engaged areas still work together which ends up building coordination.

3. STRENGTHENS LEGS AND BUTTOCKS

When you do a lunge, most of your body weight is distributed towards the lower body area.

When this happens, the legs and the buttocks are some of the areas that happen to do a lot of the heavy lifting.

As such, this increases the metabolism rate within the body especially the engaged areas. This triggers effects in two stages.

First, it helps with the loss of weight. Once you’ve shed all the excess deposits of fat then it shapes and strengthens the legs and buttocks.

MISTAKES TO AVOID WHILE DOING AROUND THE WORLD LUNGES

SHORT STEPS

Short steps get in the way of performing around the world lunges in correct form. This means having knees slightly flexed and in line with your toes.

Improper form reduces the effect of the lunges, it also exerts unnecessary amount of strain on the body i.e., excessive strain on the knee joints.

MISALIGNED KNEES

To do around the world lunges, your knees need to have sturdy knees as they are a major focal point in the bid to balance after taking a step forward.

However, not all of us are born with the natural athleticism to handle such strain on our knees.

Therefore, until you can do lunges without having your knees cave in, you should probably try out a preliminary measure to get your strength up.

One of the things you could do include using resistance bands to build strength, stabilize and steady your knees.

GOOD POSTURE

Posture is crucial when performing lunges in order to achieve maximum efficiency.

This is because bad posture throws off how gravity acts on your body therefore determining how the distributed bodyweight engages the target muscles.

Some pointers to look out for while striving for good posture include: keeping your pelvis neutral, your chest lifted and your torso upright.

CONCLUSION

Around the world lunges are a variation of a classic that should be effective as long as your form is correct.

As such, don’t rush into the exercise. First find out if you have wobbly knees and then gradually try out different variations of the exercise until you get it right.