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Thelungeis the little black dress or LBD of the fitness world.
And like any good classic or staple, the lungehas tons of room for variety.
In fact, its one ofthemoves to perfect for a solid fitness foundation or just better everyday functional movement.
ACE certified trainer, functional training specialist and running coach with theEvolveYouapp
Ready to add more lunges into your workouts?
Keep reading for four lunge variations pluslunge benefitsand form mistakes to look out for.
(And if lunges arent your thing, try theselunge alternativesthat work the same muscles!)
Another benefit is you get a nice stretch in your hip flexors, says Kendter.
How to do it:Start out standing tall with your feet next to each other.
Step your left foot back and bend your right leg until your thigh is about parallel to the floor.
Stand and bring your left foot back next to your right.
when you land completed one set, repeat on the other side.
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Start by standing about two feet in front of it.
Lift your one leg up and rest your foot laces down on the step.
Then using the power from your quads and hamstrings to return to standing.
Lateral Lunge
Instead ofmoving forward-and-back, you will be moving from side-to-side.
This exercise allows you to train in different planes of motion which will help out total body fitness.
Start out in a wide stance with your feet wider than hip-width apart, toes pointing forward.
Bend one leg, pushing your hips back and lean into the lunge, keeping your other leg straight.
Keep your feet flat and the weight in your heel of the bent leg, with your hips back.
Push through that leg to come up to your starting position.
After youve nailed that move, its time to think about moving onto a more dynamic lateral lunge.
Start out with your feet next to each other.
Keep the left leg straight, with both feet pointing forward.
Push off the right foot to straighten the right leg and return to starting position.
It is okay to have a slight lean forward, keeping your spine in neutral.
First, ensure youre driving from the front leg when you lunge.
Also be sure to begin each lunge with your feet hip-width apart to help you balance while you lunge.
A common error is allowing your front knee to collapse inward.
Avoid rounding your shoulders, allowing your belly to collapse or hyperextending your low back.
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