How you can Lunge Techniques, Benefits, Variations

Written by Kenneth LeeJuly 17, 2020

Table of Contents:

20 Best Ways to Lunge

Lunge is a versatile exercise that can be altered to target different parts of the legs. More about the importance of versatile leg training ➞ http://bit.ly/lungevariations.
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How you can Lunge Techniques, Benefits, Variations

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Lunge Vs Split Squat — The REAL Difference

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Lunges Vs. Split Squats.
These movements are similar in nature, but different in a couple key ways. If you can understand some of the fundamental differences, then the lunge and split squat can be vital unilateral training tools for your progress..
Lunge Vs. Split Squat Guide: https://barbend.com/lunge-vs-split-squat/.
DIFFERENCE 1 — The Mechanics..
The first major, and most glaring difference, between the lunge and split squat are the mechanics of each movement. The lunge is performed with a stepping motion and the split squat is performed in a static position..
Lunges can be performed walking, stepping forwards, sideways, and backwards. The split squat entails a lifter remaining in one position throughout the duration of the exercise..
DIFFERENCE 2 — The Intent.
The second — and arguably most important — difference between the two is the intent in which each movement is typically performed..
The Lunge.
The lunge’s stepping motion entails a push from the front leg and a slight pull from the back leg, which requires a more even displacement of work from the quadriceps, hamstrings, and glutes. This will vary slightly depending on the direction in which you are performing lunges, but generally, the legs will work a bit more harmoniously compared to the split squat..
Lunges are a great exercise for athletes in need of slightly more dynamic unilateral lower body work, and for those looking to improve balance and coordination while also strengthening the quads, glutes, and hamstrings..
The Split Squat.
The split squat requires an athlete to put a heavy focus on their front leg, as opposed to evenly displacing work in each leg. A good rule of thumb is to think about putting about 80% 90% of one’s focus on the front leg and leaving the back leg at rest and more as an anchor for stability..
Since the split squat entails the front leg to serve as the prime mover, then the quadriceps and glutes are typically a little easier to isolate with this movement. Split squats are also great for beginners trying to understand the mechanics of lower body unilateral work..
Is One BETTER Than the Other?
No, not at all..
Both of these movements hold plenty of benefits for every type of strength athlete. However, one could be better than the other depending on an athlete’s goals at the time and the context in which they are being performed?
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16 Bodyweight Lunge Variations

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16 Bodyweight Lunge Variations.
1. Curtsy Lunge to Leg Lift (0:20).
2. Alternating Angled Front Lunges (0:35).
3. Split Squats (0:51).
4. Low Side to Side Lunge (1:07).
5. Side Lunge Drops (1:22).
6. Reverse Hinge Lunge (1:37).
7. Get Up Lunge (1:55).
8. Lunge to Rotational Knee (2:11).
9. Front Lunge with Pulse (2:29).
10. Anterior Reach Lunge (2:46).
11. Backward Rotational To Front Cross Lunge (3:05).
12. Side to Curtsy Lunge (3:25).
13. Forward to Backward Lunge (3:45).
14. Side Lunge Knee (4:03).
15. Front Lunge to Kick (4:21).
16. Walking Lunges (4:40).
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15 Lunge Variations For Sexy, Toned Legs

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15 lunge variations to blast your thighs and butt..
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Below are just a few examples of lunge variations: Forward lunge: In this variation, you start each rep standing upright with feet slightly apart. You keep your torso Barbell lunge: A barbell allows you to use heavier weights since the weight is more evenly distributed over the body. Sliding.

Jump Lunge Start in a staggered stance with right leg forward and left leg behind. Bend both knees to lower left knee to the floor and drop into a lunge position. Quickly press through right heel.

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Benefits of Lunges. Before we talk lunge variations, let’s first cover the benefits of performing lunges in training. Note, the benefits below that come attached with lunges, as with any.How-To Do Perfect Lunges Stand tall with your chest up, eyes forward, and feet about shoulder width apart. Step two to three feet forward with your right foot.

Allow both knees to bend until your front knee is at about a 90-degree angle, with your knee behind your toes, and your back knee a.Incorporate your upper body into the curtsy lunge with this move. To perform, hold a dumbbell on your right shoulder with both hands.

Step your right foot back and around for the curtsy while.5:23 Lunge Mistakes The lunge is a phenomenal lower body exercise for tackling multiple adaptations all at once. Nearly everyone can benefit with the use of the #lunge in their training program.Side lunge technique Starting position: legs together, shoulder blades brought together, back straight, stomach tucked up, look in front of you. Arrange your hands in such a position that it is convenient for you to keep balance during the exercise.

The knees are soft, relaxe.Lunges are the basic exercises if you want to work out your glutes and legs. If traditional lunges are boring, it is time to replace them by other variations. One of the variations is side lunge. Side lunges allow you to work on your hips, glutes and thighs, hamstrings and calves, and strengthen your core as.

1. Take a big step forward with your left or right leg and slowly drop your back knee towards the ground. Make sure your 2. As you drop to the ground, stop when your leading knee reaches slightly below 90° and your front thigh is parallel to 3. Push off your front foot and drive the back leg.The lunge and it’s variations are a staple in many of my programs. It’s one of those foundational exercises that opens the doors to all kinds of variations and other movement patterns. In fact, it’s so important that I put together an overview of lunge technique and variations for you.

Lunge Technique & Variations Here’s [ ].One of the best variations of lunging is the reverse lunge – done by stepping one foot backwards instead of treading forwards. While it might sound like a tricky move, it’s actually suitable for.

Start in a kneeling position on the ground. Squeeze the glute of your front leg tight. Stand tall pressing through the heel of your front foot, and the “ball” of your back foot. Return to starting position by sticking your butt out as you go down.Some call these jumping lunges, while others call ’em split squats.

Whatever your choice of words, this squat variation challenges your balance and is a great functional exercise that perfectly.Benefits of Curtsy Lunge. Summer is coming and it is high time to tone your body and make it beautiful.

Lunges are basic exercises if you want to work out your glutes and legs. Curtsy lunges target your inner thighs as well as your glute medius, a smaller butt muscle that helps stabilize hips to help improve your posture.Combining the TRX cross balance lunge with a lateral lunge increases the challenge and intensity of the movement.

This advanced pattern can be further increased adding more lunge variations moving from one TRX lunge to the other to complete one cycle. This would be performed for a determined amount of repetitions and repeat on the other leg.

List of related literature:

Master this basic lunge pattern before you move on to more challenging variations.
from Bodyweight Strength Training Anatomy by Bret Contreras Human Kinetics, 2013
Lunge variations.
from Dynamic Physical Education for Elementary School Children by Robert P. Pangrazi, Aaron Beighle Human Kinetics, 2019
The static lunge is also a good technique for advanced practitioners because you can load the position and increase the range of motion by performing deficit split squats.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
► Avoid moving the lunge leg’s knee forward and back; focus on just moving the knee up and down.
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself by Eric Orton, Rich O’Brien Simon & Schuster UK, 2013
The rule now is, sit back, sit fast, pull hard, holding the horse’s head at high as possible, and spur with all your force at every interval of kicking; and finding the opportunity, use yuur whip effectually on the thigh, the belly, and, if necessary, on the jaws of the brute.
from Chambers’s Edinburgh Journal by William Chambers, Robert Chambers W. Orr, 1836
There are many variations of the lunge, including the front, back, and side lunges.
from Methods of Group Exercise Instruction by Mary M. Yoke, Carol Armbruster Human Kinetics, 2019
In this section, I offer a number of mobilizations that will help you improve the lunge archetype.
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett, Glen Cordoza Victory Belt Publishing, 2015
lunge, high step, down pull, lieback, deadpoint, and the like.
from Maximum Climbing: Mental Training for Peak Performance and Optimal Experience by Eric Horst Falcon Guides, 2010
To perform the East Lunge with the right leg, keep both feet facing forward and take a large step to the right side, dropping your body into a wide squat position.
from Stability, Sport, and Performance Movement: Great Technique Without Injury by Joanne Elphinston Lotus Pub., 2008
To master the technique of the lunge, please see the instructions in Chapter 9, pages 283 and 313–314, before teaching it to the woman in labor.
from The Labor Progress Handbook: Early Interventions to Prevent and Treat Dystocia by Penny Simkin, Ruth Ancheta Wiley, 2011