The lunge is a type of strength training workout that can be performed by practically anyone ranging from athletes to yogis. Moreover, the lunge is effective in improving your muscle strength, balance and stability alongside toning your legs. In addition to this, most athletes use it as a warm-up to reduce the risk of injury. The lunge mainly focuses on lower-body areas like the glutes, quads and hamstrings.
Besides working out, you must ensure you eat a healthy and balanced diet. Performance enhancements and supplements can also come in handy in boosting your training.
Performing only one type of lunge can be tedious. To break the boredom, here are some of the variations you can try out.
Lateral Lunge
Stand with your feet extended wider than the shoulders. Grab a dumbbell in each hand and hold them by your sides. With your left foot, take a step to the left while keeping your arms straight. Stretch the left knee so that you lower your hip and body until your knee and hip form a 90-degree angle. Ensure that your left leg is slightly angled but doesn’t touch the ground. Return to the starting position by extending your left hip and knee. Once straight, bring your foot back by standing straight. Repeat with the right leg.
Diagonal Lunge
Stand straight with your chest up and your feet at hip width apart. Grab a dumbbell in each hand and hold them on each side. This will be your starting position. Use your left foot to step behind the right foot in a diagonal line. Bend both knees while ensuring your left knee forms a 90-degree angle and the right knee is slightly bent but not touching the ground. Get to the starting position and repeat with the right leg.
Reverse Lunge
Begin with your feet shoulder-width apart. While you keep your chest up, grab dumbbells in each hand and hold one on each side. Assume this is your starting position. With your right foot, step backward and lower your right knee to the floor creating a 90-degree angle. Push to the ground with your right foot to bring both feet together to a standing position. Ensure your arms are straight throughout. Alternate and try with the left foot.
Balance Lunge
This lunge variation aims to improve your balance and stability. Stand in front of a fixed bench with your feet at hip width apart. Lift your left leg on top of the bench. In each hand, grab a dumbbell and hold them on each side while keeping your chest up. Let this be your starting position. Lower your body downwards so that the right knee forms a 90-degree angle while the left knee makes a 45-degree angle but doesn’t touch the floor. Press on your right foot to return to the starting position. Then, change to the other leg.
Walking Lunge
Stand straight with your feet some distance apart and hands at your waist. Take a big step forward with your right leg. Then, lower your body to the ground while ensuring your right knee forms a 90-degree angle and you left knee is slightly bent but doesn’t touch the ground. Push off the surface with the left foot so that the left knee comes in front to the same position as the right knee was. Continue that way to form a walking pattern. Ensure your chest is up throughout.