Fitness Tips Why you need lunges in your daily routine

If there’s any exercise that could be considered the bread and butter of many a fitness routine, it’s the bodyweight lunge.

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Lunge variations play

Lunge variations

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If there’s any exercise that could be considered the bread and butter of many a fitness routine, it’s the bodyweight lunge.

Basically, the lunge is known for helping runners avoid injury when used as a warm-up, strengthening the hammies and quads, improving lower limb function, and even improving running speed.

The best part is that, there are many variations, it’s nearly impossible to get bored with them.

So say bye to that fitness plateau and get started with this round-up of lunges!

Bodyweight Lunge

Body weight lunges

This basic movement is the building block for the rest of the exercises on this list—and many workout routines in general. Master it to work your way up to more challenging movements.

To start, stand with your feet together, shoulders back, and core tight. Lift your right leg off the ground and take a big step forward. Lower your body toward the ground until your right upper thigh is parallel to the floor and your right knee forms about a 90-degree angle. Straighten up by pushing through your right heel to return to stand.

Clock Lunge

Clock Lunge

This three-part move combines the three basic lunges into one. Just perform a forward lunge and return to stand, then a lateral lunge and return to stand, then a reverse lunge and return to stand. Repeat in the opposite direction.

Reverse Lunge

Reverse Lunge

Though slightly less challenging to your balance than a forward lunge, the reverse lunge is still worth adding to your routine, especially for anyone new to or struggling with maintaining balance during exercise, dealing with knee trouble, or lacking mobility in the hips. Stand tall, with your feet together and your hands on your hips. Take a big step back with your left foot, landing on the ball of your feet. Lower your body down while bending your right knee until it forms a 90-degree angle. Reverse the movement to return to stand. Repeat on the other side.

Reverse Lunge and Kick

Reverse Lunge and Kick

Looking for a full-body warm-up? Look no further! Move through the regular reverse lunge, but instead of returning to stand on two legs, kick your back leg out in front of you until you can touch your toes with your opposite hand. Return to stand and repeat on the other side.

Lateral Lunge

Lateral Lunge

Also known as a side lunge, a lateral lunge not only strengthens your lower half, but it also improves flexibility. Start standing, with your feet hip-width apart. Engage your core and take a big step out to the right. Bend your right knee (but take care that it doesn’t extend past your right toes) and sit your hips back, keeping your left leg straight and both feet flat on the floor. Push yourself back up to standing. Repeat on the other side.

All these amongst others.

There are many more variations to try.

We will be sure to bring you more over time.

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