Lunges tone your legs and backside faster than any other move. They may seem simple but it is important to get your form right – you won't just risk injury but you’ll also be wasting your efforts by simply performing ineffective lunges.
If you are finding the lunge difficult or painful you can take smaller steps. Your body will still benefit as you learn the form before extending your lunge distance.
Give your lunge something extra and push your body a little bit further with these variations.
As the name suggests, the clock lunge sees you carrying out the lunge movement in a circle, just like the ticking hands of a clock.
Your legs will really feel the burn with a walking lunge.
As the name suggests, it follows the same pattern as your regular lunge but you step forward with each lunge.
The benefit for your quads, hamstrings and glute muscles are enhanced through the additional movement. Maintain good posture to ensure you avoid any strains and keep your standard lunge form in mind at all times.
Confuse your muscles a little bit more by taking your lunge out to the side instead of forwards.
The benefits of the lateral lunge include all of the muscle strengthening of your classic lunge with the additional of improved flexibility.
I injured my calf muscles doing these as part of a 'sudden' 7 minute workout app last year. Be warned and build up slowly!
I also feel that workout is incomplete without lunch.. (sorry Joseph!!) - but seriously, a guide to doing the lunge right is very useful.
No workout is complete without some kind of lunch (for me anyway). I haven't tried all of these variations though so I'm definitely going to find a way of working them into my gym sessions - thanks!
I have just tried the walking lunges around our house. My dog was looking at me very strangely. But they are tough, and I reckon I will ache tomorrow. So I would recommend these as a good thing to do around the house.
I would definitely agree that you need to watch your form so you don't injure yourself. I did some of these on a spur of the moment when feeling lazy at Christmas and strained my calf. Warm up first!