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What are the Benefits of Lunges with or without a Medicine ball?

The Lunge.

Let me show you why the lunge is named in that way. The word, “Lunge.” originates from old English words, “to lengthen, make long.” That’s what we do with the lunge exercise — we tone and lengthen. How does that sound when you think about your legs?

Benefits of the Lunge

1. Balance / coordination

2. Promotes healthy metabolism

3. Strengthens muscles throughout the knee and hip structures

4. May lengthen tight muscles

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Most people will find sufficient training effect from bodyweight alone. From there, you may want to advance and hold some sort of weight.

Why medicine balls are effective is because you can get a positive training effect from relatively light weights. It’s great for core stuff also.

To Lunge or not to Lunge…

Verdictum: To Lunge, my friends.

Physical Fitness by Dre
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Exercise Log #2 Bulgarian Split Squat (aka RFESS)

Why aren’t you split squatting?

Many serious weightlifters say that the Squat is the king of exercises. Squats promote muscle tone and strength in the legs. If you want to spend gym time wisely, you must realize the benefit of lower body / core training.

Benefits of Bulgarian Split Squat

I use this exercise with clients and for myself based on the following reasons:

  • Promotes healthy metabolism
  • Balance, coordination
  • Muscular development supporting knee and hip structures
  • Posture improvements
  • Active stretching of hip flexors
  • Glute strengthening

Exercise Log #2

Try this, you can do this exercise all over the place.

Physical Fitness by Dre
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Exercise Log #1 Pull Ups

Benefits of Pull Ups

  • Strengthen biceps, grip, and back muscles
  • Develop functional strength in the upper body
  • Promote fat-loss and physique improvements
  • Are achievable by men and women with dedication

Form Cues for Pull Ups:

  1. Grip the bar hard
  2. Keep “active shoulders” by pulling your shoulder blades back (as shown in the video)
  3. Maintain core tightness
  4. Squeeze your butt (it helps for strength, I promise)
  5. Keep legs tight and close together (many people will cross their legs)

*Lean back

*Pull with your elbows — in order to activate your stronger back muscles

*Be explosive — it’s much easier to go up fast than go up slow.

*Believe you will improve with practice

BONUS

Also, check out the Chin Ups variation.

Physical Fitness by Dre