We love incorporating lunges into circuit-training routines. These compound exercises provide a great focus on lower-body muscle groups while also being incredibly versatile to target a range of specific needs and fitness goals. Here are some of the reasons to consider incorporating lunges into your routine and a few of our favorite variations.
Lunge benefits:
Build lower body strength Lunges primarily target the lower body, including the glutes, quadriceps, hamstrings, and calves. Incorporating lunges into your workout circuit can help build strength and endurance in these muscle groups.
Improve balance and stability Lunges require you to stabilize your body by engaging your core and lower back. Building strength in these areas promotes improved balance and posture and can reduce back pain.
Specific-unilateral training Lunges provide unilateral training, which has a host of benefits including building functional strength and rehabilitation. As a functional movement, lunges provide highly specific training to benefit athletic performance. The unilateral nature of lunges mimics the stresses of running, making it a useful addition for runners and other athletes. Lunges can also benefit those who are focused on maintaining and improving their daily functioning, making it easier to climb stairs and perform other daily activities.
Burn calories As a compound exercise, lunges work multiple muscle groups at once. This makes them an effective part of a circuit-training routine and an efficient calorie-burning exercise, which can contribute to weight loss and improved overall fitness.
Lunges are also highly adaptable, making them an excellent way to meet your specific fitness goals. Consider which lunge variations best fit your needs:
Bodyweight lunges: This is your basic lunge: step forward with one leg, drop your back knee down toward the ground, maintaining a straight line through the hip, and bend your front knee until you reach a 90 degree angle.
Weighted lunges: Grip dumbbells as you complete your lunges. This increases the difficulty of the lunge, adds resistance, and allows you to incorporate progressive overload into your lunge training.
Reverse lunges: Instead of stepping forward, step back and lower the back knee until you reach a 90 degree angle. This modification is somewhat easier than a standard forward lunge and reduces the stress placed on your knees, making them more appropriate for someone looking for lower-impact exercises. At the same time, the backward step tends to require more balance.
Walking lunges: String together multiple lunges, stepping out of the lunge position by bringing your back leg forward to meet the front leg. Alternative sides to continue your walk. These lunges require increased balance and coordination.
Elevated lunges: Place your front foot on a stable elevated surface, such as a step or bench. This variation increases the difficulty of the lunge while also increasing the range of motion necessary to complete the movement, adding benefits for mobility and flexibility.
Split lunges: Split lunges involve taking a larger step forward or backward, creating a wider stance than a traditional lunge. This variation is also great for increasing mobility. The wider stance helps to stretch your hip flexor, which is a common point of tightness.
Lunges are a fantastic tool to meet your fitness goals, and we love working with clients to identify the specific exercises that will target their needs and meet their goals most effectively. Contact us today for a free consultation with a personal trainer to start developing your own personal fitness plan.
