Lunges are a fantastic exercise because they are effective, versatile, and can benefit nearly everyone. You can do lunges without equipment, with equipment. You can make them harder or easier by adjusting the distance and load. They can work on strength, endurance and even balance.
If lunges aren’t in your program, what you doin?? 🙂
How to Do a Lunge
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From a tall standing position, step one leg forward in front of you
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Step as if you are on railroad tracks, not a tight rope
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Aim to land with a 90 degree angle in both knees
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Knee should be close to the floor but not touching
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Press into the ground through your heel and big toe and squeeze your glute to stand back up
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Repeat with your other leg, alternating as you go
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 too prohibitive, stationary lunges or reverse lunges will allow you to get good work in.
To improve work capacity, do walking lunges a greater distance to get more volume.
To improve strength, hold dumbbells in any variation.
For all around increased challenge, try the Bulgarian split squat. These are challenging! Let me know how you like them!
And as always, feel free to email me if you have specific questions!