• Skip to primary navigation
  • Skip to main content
  • Skip to footer
Alexander Training personal trainer Austin Texas

Alexander Training - personal training in Austin, Texas

Personal training in Austin, Texas and customized strength programs in Austin, Texas.

  • Home
  • About
  • Blog
  • Success Stories
  • Personal Training
  • Online Personal Training
  • Training Programs

How to do Lunges and Lunge Variations

November 30, 2021 by Kathryn Alexander Leave a Comment

Lunges are a fantastic exercise because they are effective, versatile, and can benefit nearly everyone. There are so many ways to do lunges, so learn how to do lunges in a way that best serves you and your goals.

You can do lunges without equipment or with equipment. You can make them harder or easier by adjusting the distance and load. They can work on strength, endurance and even balance. 

How to Do a Lunge

  • From a tall standing position, step one leg forward in front of you

  • Step as if you are on railroad tracks, not a tight rope

  • Aim to land with a 90 degree angle in both knees

  • Knee should be close to the floor but not touching

  • Press into the ground through your heel and big toe and squeeze your glute to stand back up

  • Repeat with your other leg, alternating as you stand back up

When to Use Lunge Variations

You can do lunges many different ways, depending on what you are looking to gain from them. 

To work balance, do walking lunges. 

If balance is restricting you, stationary lunges or reverse lunges will allow you to get good work in. You strength will build and you’ll be able to add back in walking lunges for a new challenge.

To improve work capacity, do walking lunges a greater distance to get more volume. To add a challenge on the greater distance hold dumbbells.

In fact, to improve strength, hold dumbbells, kettlebells or any kind of weight in any lunge variation.

For all around increased challenge, try the Bulgarian split squat. These are challenging! Adjust these as you would any lunges: with something for balance, without, with weights or without. Let me know how you like them!

And as always, feel free to email me if you have specific questions!

Check Out More How-To Videos Below

How to goblet squat by Kathryn Alexander of Alexander Training

How to Goblet Squat

How to begin lifting weights. Kathryn Alexander of Alexander Training swings a kettlebell in her garage gym.

How to Begin Lifting Weights

How to do bear crawls demonstrated by Kathryn Alexander of Alexander Training

How to do Bear Crawls

how to do band pullaparts by Kathryn Alexander of Alexander Training

How to do Band Pullaparts

How to do the Y, demonstrated by Kathryn Alexander of Alexander Training

How to do the “Y”

Dead bug demonstrated by Kathryn Alexander of Alexander Training

How to Do The Dead Bug

Filed Under: How To Tagged With: bss, Bulgarian split squat, how to, lunge, lunge variation, walking lunge

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Footer

Follow

  • Email
  • Instagram
  • YouTube

Newsletter signup






  • Home
  • Blog

Copyright © 2023 · Genesis Sample on Genesis Framework · WordPress · Log in

  • Featured In
  • Privacy Policy
  • Resources
  • Online Personal Training
  • Personal Training
  • Training Programs