The lunge is a staple leg exercise that mainly targets the quadriceps, but also hits the hamstrings and glutes. The basic lunge is performed by holding either dumbells at your sides or with a bar across your upper back, and stepping forward and lowering one leg so that the front knee is bent 90 degrees. But for seasoned lifters, this move might seem staler than old bread. Fortunately, there are actually a lot of variations on the classic lunge that can help you add size and strength to your lower body, and bust through a training plateau.
1. Walking Lunge
Perform a standard lunge, but then raise your back leg and move forward right into your next lunge, alternating legs, “walking” across the floor. The walking lunge is not only a great lower body move, but a taxing cardio workout.
2. Barbell Side Lunge
For this lunge, use a loaded barbell across your upper back. Instead of lunging forward, step out to the side as you lower your body, then return to the starting position. You can either alternate legs, or perform a set number of reps for each one before switching.
3. Barbell Step Lunge
Place a small elevated step a few feet in front of you, and step onto it with your left leg as you perform a lunge. Use your lower body to stand upright, and then place your right foot ahead on the floor. Lower your right leg into a lunge, before reversing the move back onto the step.
4. Dumbell Crossover Lunge
Perform a standard dumbell lunge, but instead of lunging straight forward, cross your lunging foot to the opposite side so that it lands in front of the alternate foot. Avoid the temptation to bend forward, and keep your back straight at all times.
5. Single Dumbell Lunge
For this lunge variation, hold a dumbell between your ear and shoulder on the side of your lunging foot (your elbow will be about 90 degrees). Complete a set amount of reps with the target leg before switching sides. Holding a dumbell on only one side will force your body to stabalize, forcing your midsection to work extra hard.
6. Jumping Lunge
The jumping lunge is executed by performing a standard lunge with one leg, and then exploding upwards into the air, scissor kicking your other leg to the front, and landing in a lunge position opposite from your starting one. Repeat the jump and scissor kick, alternating which leg ends up in front of your body. The jumping lunge not only improves leg strength, but adds height to your vertical leap as well.
7. Dumbell Lateral Lunge
The lateral lunge stresses your entire thigh area. Standing with feet shoulder-width apart and a dumbell in each hand, step out to the side and lower your body down near the ground. Bring the dumbells to the ground so that they sandwich your lunging foot, then return to the starting position.
8. Knee Raise Lunge
Perform a normal dumbell lunge, but as you rise up from the lower position, bring your back leg forward and raise your knee as if touching it to your chest. From there, put that foot forward and perform a lunge with that side. The knee raise lunge hits your hamstrings more than the standard lunge.
Sources: Ask Men
Campbell, Adam. The Men’s Health Big Book of Exercises. New York, 2009.