Lunges help build strength in your glutes, quads, and hamstrings, and can improve your overall agility and stamina for your workouts. They’re a great exercise to incorporate into your workout routine and these can easily be done at home with no equipment whatsoever. If you have dumbbells on-hand, you can use these to make each progression a little more challenging.
Whether you work out regularly or you are entirely new to exercise, you will likely have encountered ‘lunges’ before. Learning how to do lunges with correct form is important in order to avoid injury and build up strength in a sustainable way.
In this video, SWEAT trainer Kayla Itsines takes us through the different variations of lunges you will encounter in your fitness journey and how to do them correctly.
Each lunge variation is suitable for a different level of experience and fitness: from static lunges for beginners, to reverse lunge and knee ups for the advanced. After watching this video, you’ll have a guide for correct form for some of the most common variations of lunges.
Here are the lunge progressions shown in this video, along with the level of experience you will likely need for each:
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Do you want to build GREAT Legs but don’t know how to do so? Have you ever struggled with knee pain while doing lunges? Danny covers all these topics and the proper way that you should be doing lunges in this video.
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Because they are up there in my list of must do exercises for strong, defined and tight legs!
Lunges with heavy dumbbells, walking lunges, bodyweight, Bulgarians… so many variations and definitely credit these to changes I’ve seen in people’s lower body.
This is solely a lunge workout because I personally love how lunges help build muscle and definition in the legs and glutes, but aside from aesthetics they have so many benefits;
Lunges work the quads, hamstrings, glutes, and core!
They are a single leg movement so activation of stabiliser muscles lead to improved balance, stability and co-ordination.
Can help with any imbalances or misalignments you may have.
They can put less stress on spine so great option over squats if lower back issues. They also strengthen the core and back therefore helping decrease risk of injury in lower back in future.
The 10 exercises are performed for one minute then straight into the next exercise. This is follow along however just pause the movement when you need to!
The exercises are as follows:
Diagonal forward alternating lunge
Side to side
Reverse alternating
Lunge to rotational knee
Lunge to rotational knee
Forward alternating lunge w/ 2 pulses
Side lunge to curtsey
Side lunge to curtsey
Pulse lunges
Pulse lunges
The last 2 minutes is when the lactic acid really builds up and the burn rises! But push through it, you can do it!
Enjoy!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
