15 Lunge Variations For Sexy, Toned Legs
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Side (Lateral) Lunge Technique
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The standing lunge is useful as a warm-up or cool-down exercise. It also helps stretch tight hip flexors, which many have from sitting too much, running, or cycling. Lunges work all of your lower-body muscles. Because you need to maintain balance, standing lunges also challenge and strengthen your core and lower-back muscles.
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 to jump.Different variations of lunge movements shift the load on different muscle groups.
The gluteal muscles work more efficiently during the long lunges, whereas short lunges emphasize the quadriceps. Lunges are a basic exercise that is very simple for beginners to perform.To correctly do a lunge: Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee.
Stand up straight with your feet shoulder-width apart. Your hands can stay by the side of your body or on your hips. Step forward with your right leg, putting the weight into your heel. Bend the.This article will discuss the benefits and effectiveness of lateral lunges, the features of the execution technique and variations of side lunges with different equipment.
Lateral lunge: technique and performance features. Why include a lateral lunge in the training plan when there are so many exercises for the legs and buttocks?Despite body-weight exercises’ all-in-one benefits, you shouldn’t do them every day, Raddatz says. These 20 other lunge variations make it easy to tweak your lower-body routine.
11. Burpee Start standing, then squat down and place your hands on the ground in front of you. Jump or step your feet back into a high plank. Keeping your.
If only one exercise was needed for the legs, the most experienced athletes would choose just lunges. Despite the fact that squats are considered the best exercise for the lower body, lunges have maximum variability. This is a universal movement that can be performed in any style, which allows you to accentuate the load on any leg muscles. At the same time, attacks with dumbbells do not create.A great variation for beginners, says Gansel, is ball squats: Standing with your back to a wall, put an exercise ball between your low back and the wall, then squat, keeping your feet out in front.
To do a static lunge, take a large step forward and drop the back knee towards the ground to lower your body slightly. Instead of pushing forward as is done in the walking lunge, push back up. Once you’ve done completed a set on one leg, swap your stance to the other leg and go again.
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 to jump.How to Do Side Lunge The initial position: stand straight with your feet narrower than shoulder width. Hold your hands on your hips; Lower your body down by brining your hips down and then bending your left knee.
How to do it: From a standing position, rest the top of your right foot on a sturdy chair or couch behind you. Perform a lunge on your left leg without pushing off of your right foot for support.Stand with your feet shoulder-width apart; place your hands on your waist for balance. Leap to bring your right leg forward and your left leg back at the same time into the bottom of a lunge.Then, push up through your front heel and return to a standing position.
Lunges can be done forwards, backwards and to the sides. Each variation benefits different muscles, so vary your routine. You can also do them as a cycle, giving you toned and balanced legs.
Heel Raises. To get a nice, curved calf, you need to target this muscle specifically.
List of related literature:
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Methods of Group Exercise Instruction |
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| from Stability, Sport, and Performance Movement: Great Technique Without Injury |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from High Blood Pressure for Dummies |
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| from Bodyweight Strength Training Anatomy |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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| from Basic Training For Dummies |
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| from Keto Diet For Dummies |
61 comments
Hey Drei, I liked the way you did your lunges going over the fundamentals, this is what I teach my clients. I will use your video to show all new clients. Thx.#Stayfly
we did this a lot in volleyball to strech out as a regression to a lateral dive or roll. works great because with bad forward form will never allow moving on into the deeper defensive movements.
I just did some walking lunges with KBs. I love what these do for glutes at the end of a hard squat workout. Thanks for the inspiration!
Lunges kill my knees.:( I have a very long femur which tends to throw my knee way over my toes. I think reverse lunges or smith lunges may be worth a try or trap bar squats.
Lunges burn thigh fat or bulk up muscles and make thighs look bigger?
what do you think of knees having to touch the ground during lunges? Also would you recommend control on the way down and up or just in the upward push? Sometimes i find that i just drop into a lunge and not ease into it.
John, your calves are inspirational mine are as stubborn as an old mule…… What’s the trick and how do you train them?
I cant do shit for my quads that doesnt hurt my right knee. I can do hack squats, leg press, and light leg extensions. Lunges kill my knee.:( I think I might be able to do that smith lung.
2:50 doing legs tomorrow. Nice movement. going to try that. I can feel it already. Got to stack 2 45s, it’ll work.
Smith machine I think works best for me as I don’t need to worry about balancing…
The smith machine lung is my favorite, very effective. thanks!
i hate doing lunges hahaha. i did legs today, no lunges were done lol, still was a good workout. with the kettlebells like you were doing, that is the best way, i like being able to have the squares on the floor to follow as a guide as well, helps me keep more balanced
Watched a few of your vids.
You seem a really sincere and genuine guy.
Very disciplined
And a great ambassador.
Wish you all the best in your career ������
What protien shake would you recommend to lose weight? Im not a bodybuilder just a casual lifter now.
My fav of the three is the second one. My wife and I also have been doing lunges with a land mine and I have found that exercise pretty awesome. I have not tried the kettle bell or safety bar lunge yet we will. Thanks for the great tips and exercise ideas as always!
Nice Anna! Thought you were going to add #16…curtsy lunge with a hop:)
I personally like the kb version and I don’t need to load up. Going slow as you show in the vid allows for a tough lunge workout. If I don’t have room to lunge I’ll do step ups.
I can clearly see I have been doing lunges wrong….thanks for straightening me out Drei.
AWESOME STUFF!! Love your training!! Whats your thoughts behind why the safety bar Vs normal bar on those lunges? I had switched to doing one leg at a time instead of alternate and its much better with more TUT on one leg at a time!
” we all love a good rack”, come on guys. Seriously? Not cool.
Your into looks like strobe light. It makes me sick, I am prone to seizures. Just FYI I can not risk watching again. It looks cool. Strobe light can throw even those who have never a seizure into one. As with my mother this problem came about later in life.
Or you could just do kneeling lunges but whatever works for you.
I thought your breakdown of the lunge was really great and helpful. Please consider that your references to “good girl bad girl” and “good rack” are alienating to a large portion of people who could benefit from your tips. Please consider leaving references like that out of your videos if you want to be more welcoming to women.
Normally do the last one to training:D its a killer for sure!
But gonna try the second one, seems nice!:D Thx for input
I don’t understand how these are so tough for people to do. Maybe it’s just easier for those who were in the military or even martial arts.
Which one of the three variations would you say impacts the knee the least? I’m thinking the smith machine one.
Thanks John, best teacher in the business! Is the smith machine straight up and down or angled? If angled, advise which way to orient body with the angle please.
I love it!! Don’t like to do these hops but doing the different Variations of Lunges whithout is, by the way, hard too!! �� Do them carefully and with accuracy (??) and they will fill the butt & legs with fire….
Hi John I love these lunge variations. I love the smith machine foot elevated lunge, it is really affective foe the glutes and those hurt like heck. I also love kettlebell lunges and in my opinion they keep me central and more in balance. Thank you for these
I will try the first one on my leg day, i wish i had that safety Bar at my Gym
Need to try the second type and the first one I don’t think my gym has that equipment, i usually do the last one and it’s the one that gives me sore legs for 2 days
I didn’t realize you can do lunges without alternating legs after every rep. But then again not alternating resembles the Bulgarian split squat a lot. What’s the difference?
i always do reverse lunges, i find that regular front lunges kind of feel funny on my knees
John provides the best content on YouTube. I’ve only been subbed for a very short amount of time, and I’ve already learned a ton. Thanks Meadows!
does this also work the adductors? (more than a forward lunge)
Good explanation, could do without the unprofessional locker room talk. It takes away from your message.
Excercise index is my favourite series on YouTube at the moment. Even with exercises I know, you always add a golden tip and just present the video so well
i’d like to add a variation… get in a squat rack and start performing regular (one leg for a whole) set lunges but by stepping BACKWARDS, not forward…. and fry your hams
Injury prevention is so important. I really like the do it this way not that way instructions. Many of the exersizes that involve the lower back and knees I am afraid to do because of all the mistakes I might make causing an injury. Your Index of exersizes had really helped me feel more comfortable about trying new things to keep my workouts fresh.
this is a great information.. 4 months ago i did lunges around the track and that was a great workout it really engage the quads, glutes, hams, and also my calves. but i notice once i got done my legs felt incredible and then for the bonus i did 10 power jumps. if really tap into your HGH
How does the smith machine lunge compare with a bulgarian split squat with regards to muscle recruitment? The front leg elevated vs. the back leg elevated? Thanks!
Love you guys. Please keep putting out great material. Michael says, “There is no right or wrong way…” Yeah there is. The right way is to SUBSCRIBE TO PREHAB GUYS. Then you know you’re on the right track, kids.
why do some people bend the knee of the back leg? is there some added benefit to doing that?
Love the vids man. Also love to get ideas for legs other than squat. Many don’t have the bar like that though. I guess just use a barbell?
2:38 you guys missed a perfect opportunity…..justin was ready for a quick nut shot
thx the useful motions for my reference to the strenthen workout of barbell squat although that my purpose is just workout for useful muscle, not Fat Loss
Nice!
Good timing legs tomorrow…
Smith lunges!
Thanx John:)
I always do dumbbell walking lunges so i would have to say that’s my favorite version. On a leg day to thanks man keep up the great content
Did the Smith Machine Lunges at the end of my leg workoutEXCELLENT!
Swole:) walking sucks but thank you for the tips!
U know something jhon i c many trainer dont give all information to ppl.
But u r difrent
I just found you big John and I’m enjoying your videos, funny thing is I feel like we are built a like lol… keep it up brother
Great video! Could you do one similar explaining the variations of triceps pushdowns and which heads are being targeted with each version? Close-grip vs. wide, prone vs. supine, rope vs. handles, torso angle, etc? I’ve got long arms and I haven’t found any decent resources outlining which portion of the muscle each variation focuses on, but my triceps have grown substantially since taking your advice to use the squishy grips and lean forward a bit.
As always great info and happily subscribed. I don’t have access to a safety bar but the smith machine I’ll defiantly try. It’s funny because there aren’t many guys at the gym doing lunges (besides me). I like the kettle bell but not many of the same weight available at my gym.
Any tips for someone who is 6 ‘ 3 and can’t seem to grow legs. Only feel squats in my glutes
I mean, I do that but I don’t feel it in the legs, I feel like im breaking my hips so probably not a good sign
So many people have been form on standing lunges, thanks for providing a great tutorial for beginners and even intermediates can learn proper form.
Ur water bottle is bigger then mine so it was probably harder for u to do that lunge
I need to try the smith machine raised lunges. That looks like such a good stretch. So far, I’ve only incorporated dumbbell lunges.
I love regular stationary lunges where you keep returning back where you were standing, started a while back with 25lb dumbells and it just killed my glutes, now it takes 50 lb dumbells to do the same. Great video! Thanks for sharing! ����
Something to think about: an exercise called “good girl, bad girl”? You know what a mean. What if, as you are already having an educational influence over all we follow your videos, you also take your part deconstructing the stablished idea that a girl who “open their legs” (aka wants to f**k) is a bad girl.
Please, just consider it. Thanks
From looking at this video, I find the version of the side lunge exercise where you lift the kettle bell with your hand in a goblet form from the foot that made the lunge to be a very risky and dangerous exercise to do. You could easily get wrist injuries if you don’t lift the kettle bell properly and gets away from your center of gravity. For the guy who said in this video who really cares about form, you are really wasting your time mingling with those two meatheads. You could easily lose your balance and your form in lifting the kettle bell from the floor as you come up from the lunge especially when using heavier kettle bells. There are other side lunge exercises with weights that are more safer and give better results than that version. The only benefit that I can find in doing this version of the side lunge exercise is if you want to show off to some bimbo-headed hot girls in the gym how much of a flashy and flamboyant exercise freak you are.