When it comes to lower body workouts, lunges earn top marks. They’ll work your quads, hamstrings, glutes, and also hit your core muscles as well.
This said, doing regular lunges can get boring after so long. That’s why it’s important that you change it up every so often, adding other varieties to the mix.
Wondering which lunge varieties are best? Let’s look at the three most commonly performed lunges.
Barbell Walking Lunges
If strength is your goal, barbell walking lunges are a great go-to. This lunge will allow you to place more total weight on your back, challenging your muscles to a higher degree.
The biggest thing to remember when doing barbell walking lunges is to avoid leaning forward. If you adopt a forward lean, it’ll only be so long before you’re in for lower back pain.
Split Squat Lunges
Split squat lunges are the next lunge variety to try getting into place for your workout program. This exercise is done with one foot up on a bench behind you and you lunge down from there. It’s a great glute-builder, so if that’s your focus, it’s one to concentrate on.
When doing this lunge, the main thing is to think of pressing back slightly. This will help emphasize the glutes more, taking the focus off the quads.
Finally, stationary lunges might be a perfect choice for you. These are great for those with space constraints and who want to work their hamstrings to a larger degree. Lunge forward with one leg and then return to the start. Repeat until all reps are completed and then switch sides and repeat.
Add these lunges to your workout program 2-3 times per week and you will be on track to seeing great results.