Lunge forward. Lunge backwards.
Yawn.
It sure does beat those silly “Inner/Outer” Thigh machines though. Those machines make you look silly and can put stress on your lower back.
You need to add some spice to your lunge variations.
We’ll even get crafty and introduce you to the Batman Lunge (also known as the Bird Lunge).
Alright, let’s do this.
Lunge Variation #1 – The Crossover Lunge
This lunge not only hits your quads, glutes and hips, but it also increases your coordination. The big plus is that you’ll feel your glutes stretching with every rep. I can almost guarantee you have tight glutes, which is not a good thing. This happens with age and/or sitting behind a desk. These will help with that.
How to do it…
Stand with your feet about shoulder width apart.
Lunge forward with one leg in front and across the rear leg, while keeping your upper body straight.
Press through the forward heel back to the starting position.
If alternating, switch sides. If not, than do all reps for one leg and then switch.
Lunge Variation #2 – Lunge from a Deficit
This is an ADVANCED lunge. You’ll challenge your muscles more while increasing your range of motion. Master the basic lunges first before attempting this one… cool?
How to do it…
Stand upright on a small step or platform
Step back and squeeze your glute muscles, while keeping your upper body straight
Lower yourself until your rear knee is a few inches off away from the ground
Push back up with your lead leg to the starting position.
Lunge Variation #3 – Batman Lunge (aka “Bird Lunge”).
These are hard and takes some coordination. You’ll work your legs, but at the same time, you’ll fry your shoulders. It’s what’s called a “calorie-expensive” movement because you’re burning so many calories with just one exercise.
How to do it…
Stand with your feet shoulder width apart and holding a dumbbell at your side.
Lunge forward with one leg by taking a larger than normal step, but keeping your upper body straight.
At the end of the lunge position, as your front leg is bent, perform a lateral raise with the same side that you stepped forward with by raising the dumbbell up to shoulder height and extending your arm.
Return the dumbbell back to your side
Pushing through the front foot’s heel, return to the starting position.
Do all reps and then switch sides.
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