5 Lunge Variations for
Leaner Legs
Provided
by American
Council on Exercise
The lunge is one of the most effective exercises for
targeting the lower body. It activates the quads, glutes and hamstrings, and
helps improve lower-body strength, balance and stability. And
if that isn’t enough to get you lunging, lunging activates the core muscles as
well.
In addition, lunges are a great tool for creating leaner
legs, and there are a number of variations you can try to target different
parts of the lower body. Here are five fun and effective lunge variations to
consider adding to your lower-body routine. You can add one or two variations
to a lower-body workout or one lunge variation to a total-body workout.
Lunge Variations
Standard Lunge
Begin standing with feet together. Step forward with the
right foot (lead foot) while keeping the left foot in place. Bend the knees and
drop the left knee (back leg) to the floor, creating a 90-degree angle with
both the left and right knees. Be sure to keep your right knee behind your front
toes, your core engaged and your torso tall throughout the movement. Once both
knees are at 90 degrees, push off your right foot (front leg) and return to
standing. Repeat with the opposite leg.
Diagonal Lunge
Begin standing with feet together. Step forward with the
right foot at a 45-degree angle and drop the back knee down to the floor. Use
the right foot to push off the floor and return to the starting position.
Alternate legs. This variation targets the glutes, hamstrings and quads, while
also engaging the muscles of the inner and outer thighs.
Lateral Lunge
Begin standing with feet together. With the right foot, step
to the right and shift your body weight toward your right foot. Bend the right
knee and perform a squat motion while keeping your left leg straight. Once you
reach a 90-degree angle with the right knee, push off your right foot and bring
your feet back together. Again, be sure to keep the torso tight and the feet
together. Alternate legs. This variation targets the major muscle groups of the
legs, including the inner and outer thighs.
Reverse Lunge
Begin standing with feet together. With the right foot, step
backward and drop your right knee to the floor, creating a 90-degree angle.
Push off your right foot to bring both feet back together to the starting
upright position. Alternate legs. This variation is particularly effective for
working the glutes.
Walking Lunge
Begin standing with feet together. Step the right foot
forward and assume the standard lunge position. Push off the floor with the
left foot and bring it forward to meet the right foot. You may either pause here to regain your balance or step forward
with the left foot into a forward-lunge position. Repeat, alternating legs, for
the desired time or distance. This variation requires a little more balance,
but is great for engaging the core and the stabilizing muscles of the lower
body.
Sets and Repetitions
The number of sets and repetitions you choose to do will
vary based on your fitness level, desired outcome and the amount of external
resistance you use. For body-weight lunges, aim for three to four sets of 15-20
repetitions per leg. Beginners should start with 2-3 sets of 10-12 repetitions
per leg.
If you are adding external resistance to your lunges, such
as a barbell or dumbbells, select a weight that allows you to perform 12-15
lunges per leg for 3-4 sets. Beginners should start with 2-3 sets of 10-12
repetitions per leg.
A Word of Caution
For some people, lunges may place a lot of stress on the
knees. Before partaking in any exercise program, be sure to receive clearance
from your physician. If you are not permitted to do
lunges, or if you feel any sort of pain in the lower body when performing a
lunge, please avoid this exercise. Squats are a great alternative on lunges and
do not place a high degree of isolated stress on each knee.
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AUTHOR
Kelley Vargo
Contributor
Kelley Vargo, MPH, MS, CSCS, ACE
Health Coach is a recent graduate of the Milken Institute School of Public
Health at The George Washington University where she received her MS in
Exercise Science with a concentration in Strength & Conditioning and her
MPH in Communication & Marketing. Ms. Vargo has
contributed content to Discovery Health as well as the ACE Fitness Journal. She
is a member of the International Society of Sports Nutrition, Delta Omega
Public Health Honors Society, and a Metabolic Effect Instructor. She enjoys
sharing her passion and energy with others, helping them create healthier and
happier lives. Follow Kelley on twitter @kelleyvargo
or contact her at kmvfitness@gmail.com or www.kelleyvargo.com.