“I have knee problems.”
“My legs are still sore from last week.”
“I’m going out tonight so I can’t hit legs.”
When it comes to taking lunges, everyone suddenly has an excuse. In the best case, lunges are carried out retrospectively. Instead of attacking a brutal job with one leg, many lifters would rather sit on the leg extension and text their friend. This is the way of the weakling. If you’re looking for strength, lunges should be an integral part of your workout.
Why? Because the exercises we hate are usually the ones we should do. Here are four variations to try:
– Overhead printing with split posture to overhead lunge
Any exercise that requires an overhead position automatically places higher demands on your core to stabilize the spine as long as it is performed optimally.
This lift is particularly beneficial for weightlifters because it strengthens the back position.
You can either run the overhead press between each lunging step, or remove the press and perform overhead lunging steps.
Repeat for 2-3 sets with 6-8 repetitions per side.
2 – X-Banded Reverse Lung to Bank
The credit goes to Joe DeFranco for that one. The training advantages here are in building up the band and in emphasizing the power output.
Use relatively heavy dumbbells and emphasize the detonation with every repetition. While most lunge variations train hip extension on the moving leg, this variant also includes hip flexion.
Do 3-4 sets of 5-7 reps per leg.
3 – double cup side lunge
Whether you’re doing curls or tricep pushdowns, most of the exercises are done in the sagittal plane. Overemphasizing one level of movement and neglecting another is a recipe for disaster that typically leads to pain or injury.
Lateral lunges are on the frontal level and offer training benefits through glute engagement to strengthen the hip and adductor.
Start with your feet apart and your legs locked apart. Initiate the lunge by pushing your hips back and sitting on your heel. You should swing forward slightly as long as you keep your spine aligned.
Think of “heavy heel” and “pushing through your gluteus” and repeat on the other side.
Do 8-10 repetitions on each side for 2-3 sets.
4 – One-legged RDL to reverse the lunge
Holding the barbell in your right hand, swing it forward and lift your right leg until your torso is almost parallel to the floor. Bring your feet back together and jump back with the same leg.
The contralateral load (holding the barbell in the right hand and balancing on the left leg) offers a better balance and mimics a natural gait movement.
Do 2-3 sets of 6-10 reps per side.
Why should you lungs more
- Mental strength:There’s something to be said about sets that don’t have an immediate finish line. Strengthening for 5 squats is much easier than strengthening for 8 heavy lunges on each leg. That requires mental toughness.
- Increased load:Mike Boyle said it perfectly when it comes to squats versus lunges: “… athletes’ legs could carry far more weight than their back could carry. This suggests that the back is the weak link when squatting. Avoid the Your back and legs can handle much heavier weights. “
- No strain on the spine:You don’t have to put a bar on your back to get stronger. If you hold the dumbbells to your sides or in a cup position during the lunges, your back is less worn, while all the benefits of leg training are retained. Even if you do lunges in a backrest position, the split posture places fewer demands on your hips and is “easier” to achieve optimal performance compared to reloading barbell squats.
- Correct imbalances:With bilateral movements you can identify your imbalances and with unilateral movements you can correct them.
- Core strength:Stand on one leg and notice what happens:You have to work harder to keep your balance. Now stand with one foot in a lunge position in front of the others – the same thing. You have to work harder to keep your balance! Your core is your focus and the demand is greater during lunges than with bilateral counterparts.
- Metabolism training:More calories burned do not mean effective training, but they offer advantages in terms of fat loss and metabolism. More muscle work means more influence on your body and your performance.
Related: The Top 7 Lunge Variants
Related: 5 Hip Dominant Lung Variations