Lunges to strengthen the Back

Back Pain, Client Stories

Add Lunges into your daily exercise routine to strengthen the back

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The basic lunge works the quadsglutes, and hamstrings. To correctly do a lunge:

  1. Start by standing up tall.
  2. Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes.
  3. Lift your front lunging leg to return to the starting position.
  4. Repeat 10 to 12 reps on one leg, or switch off between legs until you’ve totaled 10 to 12 reps per leg.

What Are Compound Exercises?

Compound exercises as the name suggests work multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves.

Compound exercises are prescribed, as they replicate movements that are more natural and ensure the individual is progressing towards complete wellness as efficiently as possible.

Take the squat again; it is replicating the movement for standing up, driving forward, jumping and many other movements you might see in real life or sport, with each muscle getting attention during the movement.

Compound Aerobic Exercises

The cardio respiratory endurance component of your exercise is extremely important because of scientifically proven health and longevity benefits.

  • If you’re 40 years old or younger, devote 80 percent of your workout time to aerobic training and 20 percent to strength training.
  • If you’re 41 to 50 years old, shift to 70 percent aerobic and 30 percent strength work.
  • If you’re 51 to 60, do 60 percent aerobic exercise and 40 percent strength training.
  • After you pass 60, divide your workout time more evenly between the two strategies – while still giving an edge to aerobic exercise, which provides the most health benefits: 55 percent aerobic work and 45 percent strength work.

Click here to see more Compound Exercises

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