Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.
Elliptical vs Treadmill: Which Cardio Machine Is Right For You?
Does Rowing Count as Strength Training?
), there are plenty of alternative exercises that can be just as effective.
We talked to fitness experts who shared their favorite lunge alternatives to strengthen and tone your legs.
Lunges are a favorite exercise of trainers for several reasons.
physical therapist and founder of Movement Vault
They strengthen your lower body
This one move works your hip, knee, and ankle muscles.
Specifically, the lunge strengthens your gluteus maximus, hamstrings, quads, and calves.
They build core strength
The lunge strengthens more than your legs.
Astrong corehas many benefits, including helping to prevent back pain and improving posture.
This is especially important as you get older to help prevent falls.
Lets look at some of the cons of lunges.
These muscles include your gluteus medius and small hip internal and external rotator muscles.
When you have tight muscles in these areas, it can lead to knee or big toe pain.
Here are five lunge alternatives to add to your exercise routine.
physical therapist and founder of Movement Vault
Does Dancing Count as Cardio?
Heres What Experts Say
Glute Bridge vs Hip Thrust: Which Is The Better Booty Booster?
Im a Master TrainerHeres Why You Shouldnt Skip Your Post-Run Stretches.
It also strengthens your glutes, hamstrings, and quadssimilar to the lunge.
Start out with just your body weight, and then progress to holding weights.
FAQ
1.
What machine is a good substitute for lunges?
Thurman agrees that machine leg presses, as well as leg extensions, are a good substitute.
Options like machine leg extensions isolate the quads without the complexity of lunges, Thurman says.
How do you do lunges if you have bad knees?
Keep the range of motion in your pain-free range.
In addition to reverse lunges, Thurman says walking lunges are another option.
How can I work my legs without lunges?
you might run steps and incorporate hills to further strengthen your legs.
Jumping rope andbox jumpswill strengthen your legs and give you an additional cardio boost as well.
Workouts such asPilatesandyogawill strengthen your legs, work your core, and improve your overall flexibility.
Goulette D, Griffith P, Schiller M, Rutherford D, Kernozek TW.
Patellofemoral joint loading during the forward and backward lunge.
2021 Jan;47:178-184. doi: 10.1016/j.ptsp.2020.12.001.
Epub 2020 Dec 4.
…
Got it, you’ve been added to our email list.
