The synchronous flexion of the knee joint and the hip joint and their consequent extension is the most effective exercise that develops lower limbs strength (especially of the quadriceps femoris muscle). In training terminology, this exercise is called a squat and all of its variants do improve leg strength.
In every sport lunge plays a key role, namely, the forward lunge. While the energy transfer in squats occurs vertically with a parallel distribution of forces (the body weight and potential additional weights) and the movement structure itself cannot be transposed onto activeness in fight, the lunge entails energy shifts in various directions (generally in the horizontal plane) and the physical loading of the lead leg.
Furthermore, the forward lunge has many variants and applications which depending on the aim of the training can act as strength, coordination, explosive, speed or flexibility exercises.
Main assets of lunge:
- Energy transfer in the horizontal plane, in all directions with possibility of adding hand actions and rotational motion of torso.
- Possibility of performing the exercise for both sides (left and right)
- Structural similarity to sport moves
- Possibility of progressive increase in the weights, intensity and difficulty by introducing exercises on unstable surfaces.