5 Variations of Lunges to Spice Up Your Exercise Routine

5 Variations of Lunges to Spice Up Your Exercise Routine

Are you tired of doing the same old lunges every day? Have you hit a plateau and are not seeing the results you desire? Then it’s time to spice up your exercise routine with some variations of lunges!

Lunges are an excellent exercise that can strengthen and tone your lower body, including your hips, glutes, and quads. They also help with balance and stability. Here are five variations of lunges you can incorporate into your workout:

1. Reverse Lunges

Instead of taking a step forward, take a step backward. Start by standing tall with your feet hip-width apart. Take a step backward with your right foot, keeping your left foot stationary. Lower your body until your left knee forms a 90-degree angle, then lift yourself back up. Repeat on the other side.

Reverse lunges put less strain on your knees than forward lunges and work your glutes and hamstrings more.

2. Curtsy Lunges

This lunge variation involves a lateral movement that targets your glutes. Start by standing tall with your feet hip-width apart. Move your right foot behind your left leg, keeping your left foot in place. Bend both knees as if you’re doing a curtsy, then return to the starting position. Repeat on the other side.

3. Side Lunges

Side lunges target the adductors, or inner thighs, and the glutes. Start by standing tall with your feet wider than hip-width apart. Shift your weight to your left foot and take a big step to the right with your right foot, keeping your left foot stationary. Bend your right knee and lower your body, then return to the starting position. Repeat on the other side.

4. Jump Lunges

Jump lunges are a more advanced version of lunges that increase your heart rate and give you a cardio blast. Start in a staggered lunge position with your right foot in front. Jump up and switch legs mid-air, landing with your left foot in front and your right foot behind. Continuously jump back and forth, keeping your knees bent.

Jump lunges are great for building explosive power and strengthening your legs.

5. Walking Lunges

Walking lunges are another variation that increases your heart rate and coordination. Start by standing tall with your feet hip-width apart. Take a big step forward with your right foot and lower your body until your left knee forms a 90-degree angle. Bring your left foot forward and take a big step with it, lowering your body until your right knee forms a 90-degree angle. Continue alternating legs as you walk forward.

Walking lunges are an excellent exercise for toning your legs and improving your balance.

In conclusion, incorporating these five variations of lunges into your workout routine can help you break through a plateau and achieve your fitness goals. Remember to start with the basics and gradually work your way up to the more advanced variations. Happy lunging!