Lunge Variations to Train the Legs

they are one of the best exercises for the lower body and for promoting weight loss because they involve the quadriceps, hamstrings and glutes at the same time. However, it is not recommended to base your fitness routine solely on these movements. The ideal would be to alternate different exercises and incorporate lunge variations. For example, adding weights or incorporating the use of a step.

it is not recommended, for at least three reasons. First of all, because always repeating the same type of activity, in the long run, decreases its effectiveness: the body, in fact, adapts to the exercise, so the results decrease. Secondly, because repeating the same things over and over runs the risk of making training boring and when you get bored you risk interrupting it. Finally, because repeated exercises can stress and wear out certain parts of the body, increasing the risk of injury. these reasons, it is good to introduce lunge variations.

rear suspended just above the ground and front knee above the ankle.

You can keep your hands at your waist or at your hips.

Maintain the position for a few seconds before pushing the front foot, returning to standing and repeating on the other leg.

in each hand. Make sure the weights don't push out of alignment: keep your back straight and your front knee following your front foot. Repeat on the other leg.

Tip: Start with a manageable weight and gradually increase as you get stronger.

functional.

In practice, in this case you have to do many lunges in a row, naturally changing the legs as you advance without having to return to the starting position: complete a standard lunge, but instead of pushing the front foot, push the back foot and take another step. come on. Continue walking forward, alternating which leg you are pushing with.

hamstrings. In addition, they are safer for the knees.

• Stand with your back straight and your hands on your hips for stability.
• Step back a few meters with the left foot, keeping the right leg firmly planted on the ground.
• Bend the front leg 90 degrees while keeping the bulk of the load on it.
• Keep the toes and rear forefoot in contact with the floor, with the knee almost on the ground.
• Hold the position for a second before pushing the back foot and returning to standing.
• Repeat on the right leg.

Tip: You can add weights - dumbbells, kettlebells, barbells, etc. - if this version is too easy.

, change which leg leading. , the flexibility of the hip and the power of the lower body.

• Just like a normal reverse lunge, start from a standing position and then step back with your right foot.
• Keep your hands on your hips or in front of you as if you were a boxer.
• Explosively push the back foot and swing it forward into the front kick at hip height (or higher if flexibility allows).
• Go back into a reverse lunge and complete all reps on the right leg before doing the same number of reps on the other side.