Different types of Lunges exercises

Lunges, or forward lunges, are easy workouts you can do at home without many gym tools. Lunges work many muscles mainly in the lower body. You can learn more about lunges, the muscles they target, how those muscles work, and how beginners should do them in this article. Why Lunges matter and how to do them, This article will show you different types of lunges and how to do each one.

There are several types of lunges. Each hits the same lower body muscles but focuses more on some muscles than others. You can do one type at a time when working out or mix different forms to keep the workout varied and challenging.

1. Forward Lunge exercise :-

In the Forward Lunge, you work the lower body muscles, especially the front thigh muscles and hamstrings, with a big focus on the knee.

• How to do the exercise :-

1. Start the exercise by standing with your feet hip-width apart.

2. Bend your knees at a 90-degree angle and take a step forward with one leg, keeping that foot flat on the ground.

3. Keep your other leg behind you but when bending, lift your heel off the ground.

4. Return back to the starting position.

5. Switch legs and repeat the exercise several times.

2. Static Lunge Exercise:-

Static Lunge or stationary lunge doesn't involve stepping forward or back. So it's easier to do, especially if you have knee pain, or as a beginner for other lunge exercises.

Static Lunge targets the middle and side thigh muscles.

• How to do the exercise :-

1. Start the exercise standing with feet hip-width apart.

2. Step one foot forward and the other back, keep the front foot flat on the ground, while lifting the heel of the back foot.

3. Lower yourself toward the ground by bending your knees to a 90-degree angle.

4. Start the move using your glute muscles, then your thigh muscles to straighten your knee, push through both feet to return to standing.

5. Repeat this exercise several times.

• You can increase the challenge by doing it with jumps. Push off both feet up, switch legs in the air, then land in a lunge with the opposite foot forward.

3. Reverse Lunge Kick Exercise :-

The Reverse Lunge Kick exercise, or backward lunge with a kick, is a dynamic move in Lunges workouts. It targets the hip muscles and hamstrings, helping build leg strength.

• How to do the exercise:-

1. Start the exercise standing up with your feet shoulder-width apart.

2. Take a big step back with one leg, lifting the heel.

3. Keep your front leg steady and straight, foot flat on the ground.

4. Bend both knees at a 90-degree angle.

5. Return to standing, pushing the back leg forward with the opposite hand doing a kick.

6. Repeat the exercise switching your legs and hands.

4. Lateral Lunge exercise :-

The Lateral Lunge involves stepping out to the side instead of forward or backward. Because it moves sideways, the inner thigh muscles (The adductors) work more in this lunge type. It also targets the middle thigh muscles.

• How to do the exercise:-

1. Start standing with your feet hip-width apart.

2. Step one leg out to the side (outwards), keeping the other leg straight and flat on the ground.

3. Bend the knee of the leg you stepped out with, keep the other leg straight. Your body will lean slightly forward and your shoulders will be just ahead of your knees, more so than in forward or backward lunges.

4. Push off with the outside leg to return to starting position.

5. Repeat the exercise, switching legs each time.

5. Curtsy Lunge exercise :-

Curtsy Lunge is a great way to add more focus on the gluteus medius muscles, the hip, and the inner thighs (The adductors).

The gluteus medius muscles work during this exercise to stabilize the pelvis while doing the crossed leg lunge, and the inner thigh muscles Adductors work to keep your legs stable in this position as you lower down.

• How to do the exercise:-

1. Start by standing with your feet hip-width apart.

2. Take a step with one foot behind the other then out to the side, and fix your feet firmly in this move.

3. Lift the heel of your back foot while keeping your front foot flat on the ground.

4. Bend your knees at a 90 degree angle until your front thigh is parallel to the floor.

5. Keep your chest up while keeping your body straight.

6. Repeat the exercise, switching between legs.

6. Walking Lunge Exercise :-

Walking Lunge or walking lunges are usually done moving forward but can also be done walking backward. It mainly targets the glutes, mid-thigh muscles, and hamstrings.

• How to do the exercise:-

1. Start standing with your feet hip-width apart.

2. Take a step forward, bend your knees, lowering until they form a 90-degree angle.

3. Start moving forward on your leading leg.

4. Push with both legs and take steps forward while staying in the same position.

5. Repeat the exercise several times, switching between your legs.

• Adding weights to Lunges exercises :-

You can add weights to Lunges exercises. If you add weights, start with light ones.

To add weights, you have several options. You can hold two dumbbells, one in each hand, when doing different types of Lunges, or you can use a barbell on your shoulders.

But the best way is to use one dumbbell in the hand opposite your main leg during the exercise. This focuses more on the upper glute muscles and the obliques to stabilize the core.

Choose the types that fit your goals and fitness level to create a workout plan that suits you. For more about workout programs or diet plans, you can always follow Fitness Garage’s social media. You can find more on Fitness Garage’s Facebook page at here.