Training Tips

Lunge Through the Winter

By Sandra Hagen, NSCA-CSCS; Manager, Fitness Together - Greenville

As the days grow shorter, the temperatures get cooler, and the holidays are just around the corner, you may think it's time to take a break from training. Instead, look at it as ideal time to work on the muscles that will improve lower body strength in your off season. It could mean faster race times, or just stronger, more toned legs.

Specifically, lunges are a great addition to your strength training routine during the winter months. There are many variations to keep you interested, and they can always be made more challenging to help you progress.

Key Benefits of Lunges

Lunges very closely mimic the movements of running and biking, therefore they are great for training the muscles you use most during those activities.

They are "multi-joint" exercises that work the glutes, hamstrings, quadriceps, thighs and calves, so you accomplish a lot with just one exercise.

Lunges require some balance so, as you do them, you’re strengthening the stabilizer muscles in your lower legs and improving your balance.

They help with more than just races. Sure lunges help you with hill climbing and catching competitors, but they’ll also help you to simply move around easier.

Different Types of Lunges

Start with a basic walking lunge. You might even want to break up the steps. For example, take one step forward with the lead foot, then bring the trailing foot in and stop before taking another step. I call this“the wedding march” because of the stopping and starting motion. Then, once you get comfortable with this motion you can fluidly swing the other foot into the second step without stopping. Always keep the back straight, look directly in front of you keeping your chin parallel with the floor, and never allow the knee to cross the front toe.

As you improve, you can make this more challenging by adding weights to your hands by your sides, or even a ball over your head. If you’re limited in space, you can do lunges in a stationary position, stepping forward and backward in place. The same rules apply. To isolate the muscles of the thighs a little further, stagger the lunges in either a walking motion or stationary position.

When & How Many

A word of warning – when you’re starting out, even basic walking lunges with no additional resistance (three sets of 10-15 reps) can cause significant soreness. Be strategic when you include them in your routine.If you’re an athlete, do not do them on the same days as your long runs or rides. In fact, try to work them into your routine at least 2-3 days before or after a long run or ride.

I recommend lunges 1-2 times a week for three sets of 10-15reps, with at least 48 hours of rest between sessions. In addition, don’t forget to work all the other muscles of the body. Make sure to warm up properly before attempting any lunges, and always stretch afterwards. This will reduce soreness and decrease risk of injury.

Done regularly, lunges will help you finish strong in a race, lead the peloton, or simply carry the kids up and down the stairs.