Fitness
you could and should switch up this exercise.
The standard version of any exercise is a great place to begin when working out.
But if your go-to lunge has started to feel basic and hey, maybe even a little bit boring?
thats when youll know its time to spice things up and try a different key in of lunge.
To finish, simply step your front leg back and then repeat the move on the other side.
Its a dynamic but effective exercise that you’re able to do without equipment.
Side Lunge
Calhoun says the side lunge is great for activating the muscles in the hips and glutes.
Start with your feet together.
Take a step out to the side.
The leg that is stationary will remain straight.
The leg that takes the step out will bend.
To deepen the lunge position, allow your hips to press back, similar to a squat.
see to it your bent knee doesnt extend past your toes.
Curtsey Lunge
This is a great exercise to stabilize your hips, Calhoun says.
It also works your glutes and quads.
Start by standing with your feet together.
Step one foot back and cross it behind your standing leg.
Bend both knees so that your back knee moves toward the floor.
This is the curtsey.
Bring the foot back to the starting position.
Repeat and curtsey again, or switch to the other side.
Twist Lunge
Calhoun likes this lunge variation to activate your oblique muscles.
And since you have to stabilize yourself while twisting to the side, it also helpsimprove your balance.
Reach your arms out in front of you and clasp your hands.
Add a torso rotation by twisting your body to the right side.
Bring your arms and torso back to center.
Repeat or switch to the other side.
Start in a standard lunge position with one leg forward.
Jump up and switch your legs in the air, landing with your other leg forward.
Keep your core engaged and land as softly as possible.
As you get stronger, take a stab at increase the height of your jump.
Stand with your feet hip-width apart.
Step backward with left foot.
Lower body until your back thigh is parallel to the ground.
Keep your front knee behind your toes, and your core engaged.
Press into your left heel to return to starting position.
Repeat on the other side.
Step Up Lunge
Heres a move to hit the quads, hamstrings, and glutes, Hruby says.
If you want to do a little extra strength training, hold a dumbbell in each hand.
Stand behind a secure, raised surface, like a bench at the gym.
Firmly plant your right foot in the middle of the surface.
Push your weight into your foot.
Use the muscles of that leg to drive your body up.
Cross Lunge
Certified personal trainerHeather Carroll, CPTrecommends giving a cross lunge a try.
She says its afunctional movementbecause it can help improve your balance and stability.
It also targets the muscles in your glutes, hamstrings, and core.
Start with your feet shoulder-width apart.
Press down through your right foot to push off your heel and press back to center.
Alternate sides, stepping your left leg across in front of you.
Lunge Pulse
Fitness trainerErin Opreasays lunge pulses work the booty and quads.
Stand on your right leg.
Step back with your left leg into a standard lunge.
From this position, pulse slightly up and down.
Switch legs and arms and repeat on the other side.
Start with your feet together.
see to it your ears are over your shoulders, ribs over hips.
- Step forward with right foot.
Bend both knees, aiming your back knee towards floor.
confirm both legs are parallel and the front knee doesnt extend past your toes.
Press your weight into your front leg.
Press through your heel to stand back up.
Swing your back leg to step forward.
Continue this motion to walk forward.
If you dont have space, remain in place by stepping back instead of forward.
Rear Foot Elevated Lunge
For a real challenge, give anelevated lungeor extended lunge a try.
Stand tall in front of an elevated surface, like a bench, couch, or exercise ball.
Raise your leg back behind you, and rest the top of your foot on the elevated surface.
The front knee should remain in line with your second toe.
Bend both knees to sink your hips down between both legs, keeping your shoulders up.
Press down through your front leg and foot to raise back up.
