5- Pulse Lunge:
How to do it: Perform a standard lunge and, instead of returning to the starting position, pulse up and down within the lunge for an added challenge.
Targeted muscles: Glutes, quadriceps, hamstrings, and calves.
Influencer Example: Fitness influencer Whitney Simmons often includes pulse lunges in her workouts, emphasizing their role in enhancing muscle endurance and toning.
4- Jumping Lunge:
How to do it: Start with a lunge position and explosively jump, switching your legs mid-air and landing in a lunge on the opposite side.
Targeted muscles: Glutes, quadriceps, hamstrings, and calves.
Celebrity Example: Actress Gal Gadot is reported to include jumping lunges in her training regimen for the intense physical demands of her roles.
3- Split Lunge Jump:
How to do it: Begin in a lunge position and jump, switching your legs mid-air and landing in a lunge on the opposite side.
Targeted muscles: Glutes, quadriceps, hamstrings, and calves.
Influencer Example: Fitness coach and influencer Massy Arias often incorporates split lunge jumps in her high-intensity interval training (HIIT) routines.
2- Lateral Lunge:
How to do it: Start with your feet together, then 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 Margot Robbie is known to include lateral lunges in her workout routine to enhance overall leg strength and flexibility.
1- Elevated Lunge:
How to do it: Place your back foot on an elevated surface, such as a bench, and perform a standard lunge. This variation increases the range of motion.
Targeted muscles: Glutes, quadriceps, hamstrings, and calves.
Influencer Example: Instagram fitness influencer Tammy Hembrow often incorporates elevated lunges into her lower body workouts, showcasing the exercise’s effectiveness in sculpting the legs and glutes.
Incorporating these 10 must-searchable lunge workouts into your fitness routine can help you achieve sculpted and strong legs.
Remember to start with proper form and gradually increase the intensity as you become more comfortable with each exercise.
Find Out More Lunge Workouts: 43 best lunge variations for strong and sculpted legs
Whether you look up to Hollywood actresses or follow fitness influencers on social media, these lunges have proven to be key contributors to well-defined lower bodies.
Consistency is key, so lace up your sneakers, and let these lunge variations take your leg workout to the next level.
FAQ’s
1- Which lunge is most effective?
-The most effective lunge depends on your fitness goals; forward lunges target overall leg strength, reverse lunges emphasize the posterior chain, and lateral lunges enhance lateral stability and mobility. Proper form and variation are crucial for a well-rounded lower body workout.
2- Is A lunge better than squats?
Neither lunges nor squats are inherently “better” — both exercises offer unique benefits. Squats are effective for overall lower body development, emphasizing the quads, hamstrings, and glutes. Lunges provide unilateral leg work, promoting balance and addressing muscle imbalances. Including both in your routine can offer comprehensive lower body strength and functional fitness.
3- Is 3 sets of lunges good?
The effectiveness of 3 sets of lunges depends on your fitness goals, overall workout plan, and individual fitness level. For many individuals, 3 sets of lunges can be a suitable starting point, but you may consider adjusting the volume based on your specific needs and how your body responds to the workload. It’s crucial to focus on proper form and gradually increase intensity to avoid overtraining and reduce the risk of injury.
4- Do lunges burn fat or build muscle?
Lunges can contribute to both fat burning and muscle building. While any exercise that engages large muscle groups, like lunges, can help burn calories and contribute to fat loss, lunges also target muscles in the legs and buttocks, promoting muscle development and strength.
Combining lunges with a well-rounded fitness routine and a balanced diet is key for achieving both fat loss and muscle building goals.