What Are Lunge Workouts?
A lunge workouts are a form of lower-body exercise that primarily targets the muscles in the legs, hips, and buttocks.
It is a dynamic and functional movement that involves stepping forward or backward into a split stance, lowering the body toward the ground, and then pushing back up to the starting position.
Lunges are highly versatile and can be performed with bodyweight alone or with added resistance such as dumbbells, barbells, or kettlebells.
In this article, we will explore the top 10 must-searchable lunge workouts for females.
Whether you’re a fitness enthusiast or a beginner, these exercises are not only popular on Google but are also favored by Hollywood actresses and Instagram influencers for achieving well-defined and sculpted legs.
How to Do Lunges
Assume a split stance with the right foot positioned 2 to 3 feet in front of the left. Keep your torso upright, shoulders relaxed, engage your core, and place your hands on your hips.
Lower your body by bending the knees until the back knee is a few inches from the floor. At the bottom, ensure the front thigh is parallel to the ground, the back knee points downward, and your weight is evenly distributed between both legs.
Return to the starting position by pushing up, maintaining weight on the heel of the front foot.
Benefits Of Lunges
Lunges provide a holistic lower body workout, effectively engaging the quadriceps, hamstrings, glutes, and calves. Beyond muscle development, lunges improve functional movement, enhancing mobility and coordination for everyday activities.
The exercise promotes balance and stability, activating core muscles and reducing injury risk. Lunges contribute to cardiovascular health by elevating the heart rate, aiding in calorie burning, and are adaptable for various fitness levels.
Additionally, they enhance joint mobility, specifically targeting the hip and knee joints, fostering flexibility and overall joint health. In essence, lunges offer a versatile and efficient exercise option with comprehensive benefits for strength, flexibility, and overall well-being.
Lunges vs Squats
Lunges and squats stand out as formidable exercises for building lower body strength and muscle. Lunges, being unilateral, focus on one side at a time, enhancing stability and addressing muscular imbalances. On the other hand, squats are bilateral, engaging both sides simultaneously, promoting lower body strength and core stability. Incorporate both lunges and squats into your workout routine for optimal results in building a strong and balanced lower body.
How Many Lunges Should I Do?
The number of lunges you should do depends on factors like fitness level and goals. Beginners might start with 10-12 lunges per leg for a few sets, gradually increasing. Intermediate to advanced individuals could aim for 3 sets of 15-20 lunges per leg.
Focus on maintaining proper form and consider consulting a fitness professional for personalized guidance based on your needs and objectives.
10- Forward Lunge:
How to do it: Begin by standing with your feet hip-width apart. Take a step forward with your right foot, lowering your hips until both knees are bent at a 90-degree angle. Push off your right foot to return to the starting position.
Lunges Muscles Worked: Quadriceps, hamstrings, glutes, and calves.
Celebrity Example: Jennifer Lawrence is known to incorporate forward lunges into her workout routine, contributing to her strong and athletic physique.
9- Reverse Lunge:
How to do it: Start by standing with your feet together. Step backward with your right foot, lowering your hips until both knees are at a 90-degree angle. Return to the starting position by pushing off your right foot.
Lunges Muscles Worked: Glutes, hamstrings, quadriceps, and calves.
Influencer Example: Fitness influencer Kayla Itsines often shares her reverse lunge variations on Instagram, emphasizing the exercise’s effectiveness in building lean leg muscles.
8- Walking Lunge:
How to do it: Take a step forward with your right foot into a lunge position, then bring your left foot forward to meet your right foot. Continue alternating legs as you move forward.
Lunges Muscles Worked: Quadriceps, hamstrings, glutes, and calves.
Celebrity Example: Scarlett Johansson has been known to include walking lunges in her workout routine, contributing to her toned and strong legs.
7- Curtsy Lunge:
How to do it: Start by standing with your feet hip-width apart. Cross your right leg behind your left leg, lowering your hips into a lunge position. Return to the starting position and repeat on the other side.
Targeted muscles: Glutes, inner thighs, outer thighs, and quadriceps.
Influencer Example: Instagram fitness model and trainer Kelsey Wells often showcases curtsy lunges, promoting their effectiveness in targeting multiple muscle groups.
6- Side Lunge:
How to do it: Begin by standing with your feet together. Step to the side with your right foot, bending your right knee while keeping your left leg straight. Return to the starting position and repeat on the other side.
Targeted muscles: Inner thighs, outer thighs, quadriceps, and glutes.
Celebrity Example: Actress Emma Stone has reportedly incorporated side lunges into her fitness routine to maintain toned and shapely legs.