Get Toned Legs With These 4 Lunges


Lunges can be done just about anywhere, adding variety to your workouts!

Getting geared up for a lower body workout session? If so, one move that you must make sure that you aren’t overlooking is the lunge.

Lunges are a great way to strengthen the lower body muscles including the hamstrings, quads, glutes, as well as the calves.

As a bonus, you’ll also get excellent core strengthening benefits as well.

Fortunately, there are many lunge variations that you can include in your workout routine.

Remember that adding more variety to your program is one way to keep your body progressing, avoiding that dreaded plateau.

Let’s go over four such variations that you need to know – and should consider adding to your next workout.

Walking Lunges

The first lunge is the common one that most people think of when they imagine a lunge – walking lunges

To do this, you’ll simply lunge all the way across the floor, one foot in front of the other.

This lunge is great for working the quads and hamstrings equally, so is a great all around strength builder.

Be sure to avoid leaning too far forward when doing this lunge however, as you’ll place excess strain on the knee joint.

Stationary Lunges

Stationary Lunges

Stationary lunges are a great addition to any leg workout

Next you have stationary lunges. These lunges are performed in a similar manner as walking lunges on now you are staying in one spot.

You can either lunge all the reps with one leg, moving that leg forward and back, forward and back, or you can alternate legs as you go.

Either way works fine, but if you choose to do all reps on one leg, you’ll boost your muscular endurance to a slightly higher degree.

Since you aren’t moving while doing this exercise, you’ll notice that it works your hip flexors and quads to a slightly greater degree.

Split Squat Lunges

Next up on the list is the split squat lunge. This is a great ‘booty booster’, so a common one many women choose to perform.

To do this, you’ll place one leg up on a bench behind you so that it’s bent and you are supporting your weight on the standing leg.

Holding a dumbbell in each hand (or a barbell across your back), you then simply bend the standing leg as you lower the body downward.

Once the back knee is almost touching the ground, you pause there and then press up, thinking of doing so through the heel (rather than the toes).  Lean back ever so slightly as you do this to get a little more emphasis on the glutes.

Note that this exercise is also really going to test your balance ability, so don’t be surprised if you feel your core muscles are a little sore the next day as well.

For those who want to get a great ab workout at the same time, this is the move to utilise.

Side Lunges

Finally, the side lunge is another great option for those who want to hit their inner and outer thighs to a larger degree.

Simply get into a standing position and this time, step one foot directly to the side of the body, bending the knee as you do.

You’ll feel the body being worked in a much different manner in this lunge, so it’s great to add along with one of the other variations that’s noted above.

So there you have a few smart lunge options to start including in your workout program.

As you perform these, remember to always keep the knees moving directly over the toes as you do as that will help ensure that you stay pain-free into the future.