Although a static lunge is sure to strengthen your legs, varying your lunges can take your workout to a whole new level.
Not only will you be building leg muscle, but you’ll be working your core and seriously setting those glutes on fire!
1.) Walking lunge
Let’s kick things off with a walking lunge, a move that’s going to get that cardiovascular system fired up & torch some body fat.
Start by standing tall with your feet shoulder-width apart and your hands placed on your hips. Next, step forward with your left leg, bending your knees as you would with a normal lunge. Once your knee almost touches the ground, drive up and forward through you right leg and step into the next lunge. Repeat this for the length of the room before turning around and continuing – aim for 45 seconds.
2.) Curtsy lunge
This killer variation is going to target the inner/outer glute and thigh muscles, leaving you with a real burn and a seriously peachy behind!
As the name suggests, you’re going to be doing a curtsy (almost). Start by standing tall with your feet shoulder-width apart before taking a large step backwards with your right leg. As you bring your right leg backwards, cross it behind your left leg, slowly bending your knees and lowering yourself down. Now drive back up to your starting position and repeat for 45 seconds, switching leg each time.
3.) Rear elevated lunge
This one’s a little more complex, but it’s great for hip strength and flexibility so it’s definitely worth a try!
Start by placing your right foot on a step/bench/chair (you decide) whilst keeping your foot flexed and toes pointed out. Next, taking it slow and steady, lower yourself until your right knee almost touches the ground. Once here, drive back up to your starting position and repeat on this leg for 10 reps before switching and elevating your left foot.
4.) Weighted reverse lunge
This move is going to focus on improving your balance whilst simultaneously developing your arm, core & leg strength - a real allrounder!
Start by standing tall with your feet shoulder-width apart with a dumbbell in each hand (8kg would be a good place to start). Next, keeping your spine neutral, step backwards with your right leg, bending it until your knee almost touches the ground. Once here, drive back up to the position you started in and repeat for 45 seconds, switching leg each time. Remember to keep your arms straight by your sides for this exercise.
5.) Jumping lunge
WARNING: this super-explosive move is going to have you sweating buckets. Try adding it to a HIIT workout or throw it into a regular workout to really boost your heart rate (whilst still building muscle).
Start in a lunge position, with your right foot forward and left knee almost touching the ground. Now, keeping your core tight and back straight, jump up in the air and swap your leg positions so that your left leg is forward and right knee is almost on the ground. Repeat this for 45 seconds.
So, if you’re sick and tired of plain old lunges, be sure to try our 5 variations!