The lunge is a multi-joint exercise that targets the lower body, including the hips, glutes, and thighs. It is also a great exercise for improving balance and flexibility. However, many people neglect this exercise due to the perceived difficulty or lack of knowledge about the various lunge variations.

In this article, we will explore the top 7 lunge variations that you can incorporate into your workout routine. Each variation comes with step-by-step instructions and pictures to ensure proper form and technique.

One of the most common lunge variations is the forward lunge. To perform this exercise, start by standing with your feet shoulder-width apart. Take a big step forward with your right foot, bending your right knee to a 90-degree angle. Make sure your knee is directly above your ankle and not extending past your toes. Hold this position for a moment, and then push through your right heel to return to the starting position. Repeat on the other side.

Another lunge variation is the reverse lunge. This exercise is similar to the forward lunge, but instead of stepping forward, you step backward. Start by standing with your feet shoulder-width apart. Take a big step back with your right foot, lowering your body down until your left knee is at a 90-degree angle. Push through your left heel to return to the starting position. Repeat on the other side.

The curtsy lunge is a lunge variation that targets the glutes and improves hip rotation. Start by standing with your feet hip-width apart. Take a big step back and to the side with your right foot, crossing it behind your left leg. Lower your body down until your left thigh is parallel to the ground. Push through your left heel to return to the starting position. Repeat on the other side.

If you’re looking to add a more challenging element to your lunges, try the jump lunge. Begin by standing with your feet hip-width apart and your hands on your hips. Take a big step forward with your right foot, then jump up and switch the positions of your feet in mid-air. Land softly with your left foot forward and right foot back, bending both knees into a lunge position. Continue alternating legs with each jump.

The lateral lunge is a great option for targeting the inner thighs. Start by standing with your feet wide apart, toes pointing forward. Take a big step to the right, bending your right knee and keeping your left leg straight. Pushing through your right foot, return to the starting position. Repeat on the other side.

For those looking to strengthen their glutes, the walking lunge is a great choice. Begin by standing with your feet shoulder-width apart. Take a step forward with your right foot, lowering your body down until your left knee is at a 90-degree angle. Push through your left heel to return to the starting position. Take a step forward with your left foot and repeat the lunge. Continue alternating legs as you walk forward.

The reverse lunge with a knee-up is another lunge variation that targets the glutes and improves balance. Start by standing with your feet shoulder-width apart. Take a big step back with your right foot, lowering your body down until your left knee is at a 90-degree angle. As you push through your left heel to return to the starting position, bring your right knee up towards your chest. Repeat on the other side.

By incorporating these 7 lunge variations into your workout routine, you can reap the many benefits of this total body exercise. Not only will these variations help improve your lower body strength, but they will also challenge your balance, flexibility, and core stability. So, start practicing these lunges and discover a new level of fitness!

The Basic Lunge

The basic lunge is a standard exercise that targets the muscles in your lower body. Depending on your fitness level, you can perform 12 to 16 reps of this exercise. It is one of the most popular exercises in sports and can benefit with weight loss, muscle growth, and improved leg strength.

To perform the basic lunge, start by standing with your feet hip-width apart. Take a step forward with your right foot, keeping your right knee directly above your ankle. Lower your body towards the ground by bending both knees until your left knee is just above the ground. Keep your weight in your heels and turn your hips slightly behind you as you drive through your right heel to return to standing position. Repeat on the other leg.

Proper form is crucial when performing lunges to avoid any major mistakes and to maximize the benefits. It is important to keep your core engaged, shoulders back, and gaze forward. Wrapping up your lunge routine with some pauses, kick variations, or lateral lunges can provide a greater challenge and also help improve balance and mobility.

The basic lunge mainly targets the glutes, hamstrings, and quads, but it also works the calves, erector spinae (lower back), and core. It’s a versatile exercise that can be modified in many ways, such as alternating lunges, walking/stepping lunges, or even adding weights. If you are a beginner, you can start with bodyweight lunges before progressing to more advanced variations.

Remember, it’s not just about the number of lunges you can do, but the quality of each rep that matters. Proper form and technique are key in improving strength, flexibility, and reducing the risk of injury. So, what are you waiting for? Begin incorporating lunges into your workouts today and reap the countless benefits they have to offer!

The Reverse Lunge

The reverse lunge is one of the most popular lunge variations for working the lower body and toning the muscles. It is often used in fitness programming and is a dynamic exercise that involves stepping backwards instead of forwards.

To perform the reverse lunge, start by standing with your feet hip-width apart. Take a big step backwards with your left leg, bending both knees to lower your body towards the ground. Make sure your right knee is directly above your ankle and your left knee is hovering just above the ground.

You can perform the reverse lunge with or without equipment. Holding a dumbbell or kettlebell in each hand can add extra load and challenge to the exercise. This can also help improve your balance and stability.

The reverse lunge is great for building lower body strength and power. It targets the glutes, quadriceps, hamstrings, and calves. It also engages the core muscles for stability and balance.

This lunge variation is especially useful for those who want to work on their mobility and flexibility. It helps to increase hip mobility and lengthens the hip flexors, which can be tight in many individuals due to long hours of sitting.

The reverse lunge can also be used for calorie burn and weight loss. It is a compound exercise that works multiple muscle groups at once, making it a calorie-burning exercise. By opting for a reverse lunge and other single-leg exercises, you can burn more calories and challenge your body.

When performing the reverse lunge, make sure to keep your upper body tall and your core braced. Focus on pushing through your front heel to stand back up to the starting position.

It is important to note that the reverse lunge may not be suitable for everyone. Individuals with knee or hip issues may find it uncomfortable or painful. In such cases, it is best to consult a fitness professional for modifications or alternate exercises.

The Walking Lunge

The walking lunge is a variation of the lunge exercise that involves taking steps while performing lunges. This dynamic movement is perfect for increasing the challenge of your lower-body workout and adding variety to your routine.

To perform the walking lunge, start by standing with your feet hip-width apart and your hands on your hips or by your sides. Take a big step forward with your right foot, lowering your body until your right thigh is parallel to the floor and your right shin is vertical. Your left knee should be bent at a 90-degree angle and your left heel should be lifted off the ground.

From this position, push off with your right foot and bring your left foot forward, stepping into the next lunge. Repeat this walking motion, alternating legs with each step. As you walk, make sure to keep your core engaged, your chest lifted, and your gaze forward.

To reap the most benefits from the walking lunge, try incorporating some adaptations or variations. You can add resistance by holding dumbbells or using a barbell. You can also try doing curtsy lunges by stepping the back foot across the front foot and lunging down. This variation targets the glutes and inner thighs in addition to the quads and hamstrings.

Being a compound movement, the walking lunge works multiple muscles in your lower body, with the quadriceps (front of your thighs) being the primary muscle group involved. It also engages the glutes, hamstrings, calves, and core muscles to maintain stability and control during the exercise.

The walking lunge is a versatile exercise that can be adapted to different fitness levels and goals. Whether you’re a beginner looking to improve your strength or an advanced lifter wanting to increase muscle size and power, the walking lunge can be tailored to suit your needs. It can also be incorporated into various workout routines, including circuit training, HIIT workouts, or olympic lifting programs.

In summary, the walking lunge is a dynamic exercise that offers a wide range of benefits. From increasing lower-body strength and mobility to challenging your balance and proprioception, it is a valuable addition to any fitness routine. So, pick up your gear and conquer this functional exercise to take your workout to the next level.

The Side Lunge

The side lunge is a popular lunge variation that can add a new dimension to your workouts. This exercise works the muscles of your lower body, especially the glutes, quads, and hamstrings, but with a different angle of movement.

Benefits of the Side Lunge

The side lunge is a compound exercise, meaning it works multiple muscle groups simultaneously. It can also help to improve balance and stability, as well as increasing lower body strength and muscular endurance. By adding resistance, such as dumbbells or kettlebells, you can further challenge your muscles and reap greater benefits.

How to Perform the Side Lunge

To perform a side lunge, start by standing with your feet shoulder-width apart. Then, take a big step to the side with one foot, bending that knee and pushing your hips back as you go. Keep your other leg straight and reach towards the foot that is lunging to the side. Make sure to keep your upper body upright and your core braced throughout the movement. Push off with your lunging foot to return to the starting position, and then repeat on the other side.

It’s important to note that the side lunge should be performed with control and proper form. Avoid common mistakes such as leaning too far forward or letting your knee extend past your toes. Keep your weight evenly distributed between both feet and focus on pushing through your heels to engage the muscles of your glutes and hamstrings. As with any exercise, start with a weight that is challenging but manageable, and gradually increase the weight as you become stronger.

The Curtsy Lunge

The curtsy lunge is a variation of the traditional lunge exercise and is a great way to target different muscles in your lower body. It involves stepping back and crossing one leg behind the other, creating a curtsy-like motion.

How to Perform:

1. Start by standing with your feet hip-width apart.
2. Bend your knees slightly and note that proper form is important for this exercise.
3. Take a big step diagonally behind your body with one foot, crossing it behind the other leg.
4. Lower your body until your front thigh is parallel to the floor, or as low as possible.
5. As you lower, drive your weight into your front heel and keep your chest lifted.
6. Push through your front heel to return to the starting position.
7. Repeat on the other side, alternating legs.

Benefits of Curtsy Lunges:

• The curtsy lunge primarily targets the glutes, quads, and hamstrings.
• It also engages the core, helping to improve stability and balance.
• Curtsy lunges can also help with weight loss, as they are a compound movement that burns calories.

Tips and Variations:

• When performing curtsy lunges, try to maintain a consistent tempo.
• Vary the width of your step to target different muscles.
• You can hold weights or use resistance bands to add intensity to the exercise.
• For a more explosive variation, try the curtsy lunge with a knee-up motion, reaching your knee up towards your head as you lunge.
• Make sure to keep your back straight and avoid leaning forward.
• Proper form is crucial, so focus on wrapping your back leg around and behind your front leg, rather than stepping directly behind.
• Suggested sets and reps for curtsy lunges can vary, but a starting point could be 3 sets of 10-15 repetitions per leg.

In Conclusion:

The curtsy lunge is a fundamental exercise that can be a valuable addition to your workout routine. It allows you to target different muscles and improve stability and balance. Whether you are a beginner or an experienced fitness enthusiast, curtsy lunges can be a beneficial exercise to include in your training program.

References:

• BarBend – https://barbend.com/curtsy-lunge/
• Bodybuilding.com – https://www.bodybuilding.com/exercises/curtsy-lunge

FAQ

How do I perform a lunge jump?

To perform a lunge jump, start by standing with your feet hip-width apart. Take a step forward with your right foot, bending both knees to create two 90-degree angles. Once in the lunge position, push explosively off the ground, switching the position of your feet mid-air. Land softly with your left foot forward in a lunge position and immediately repeat the movement.

What muscles do lunge jumps target?

Lunge jumps primarily target the muscles in your lower body, especially your quadriceps, hamstrings, glutes, calves, and hip flexors. They also engage your core muscles for stability and balance.

Are lunge jumps suitable for beginners?

Lunge jumps can be quite challenging, especially for beginners or those with knee or ankle issues. It is recommended to start with regular lunges and gradually progress to lunge jumps once you have built sufficient strength and stability.

Can I add weights to lunge jumps for added intensity?

Yes, you can add weights to lunge jumps to increase the intensity. Holding dumbbells in your hands or wearing a weighted vest can provide additional resistance and make the exercise more challenging.

How many repetitions of lunge jumps should I do?

The number of repetitions you should do depends on your fitness level and goals. Beginners can start with 8-10 repetitions per leg and gradually increase as their strength and endurance improve. Advanced individuals may aim for 12-15 repetitions or more.

What are the top 7 lunge variations described in the article?

The top 7 lunge variations described in the article are reverse lunge, walking lunge, lateral lunge, curtsy lunge, split squat, Bulgarian split squat, and jumping lunge.