Most men love a well-defined muscular body which they earn in the gym with hard work. The desire for a chiselled physique like that of Hrithik Roshan is every man’s dream. The defined upper body is usually a favourite among fitness enthusiasts that they achieve with weight training and push-ups, but the thigh muscles are often ignored and are a major problem among many these days. The moment we talk about lower-body workouts, undoubtedly, squats and deadlifts seem to be the most popular form of exercises, but it is important to note that lunges are the true unsung heroes of leg workouts. Very much similar to running and walking, lunges are natural body movements, which require as much resistance as a deadlift or a squat. They are unilateral isolation exercises wherein one leg functions more than the other. Thus, it increases the retention of the leg involved and causes the desired beef up or weight loss.
The basic lunges and deadlifts seem to be boring and monotonous for you. So, to challenge yourself further and to strengthen your leg workout, here mentioned are five variations of lunges that will help you lift up the bar.
Slider Reverse Lunge
When you move your leg in the forward direction for a lunge, that position is called a forward lunge. And when the foot is taken backwards at first and then you stand up straight, you are in a reverse lunge position. When you start to work out on this lunge formation, it is easier to start with a reverse lunge than with a forward lunge. Slider reverse lunge is basically a combination of a reverse lunge performed on a slider. To do this exercise, you must start by standing with a slider underneath one of your foot. Ensure that your toes are placed in the middle of the slider with your heel being off the floor. Now gradually slide backwards and drop your back knee toward the direction of the ground. You need to halt prior to your knee hitting the flat surface. Now slowly pull forward with your front leg to stand up.
The combined workout of simultaneous reverse and forward lunges forms another exercise called pendulum lunges. This form of lunge variation enables you to test your stability and steadiness. Start the training by stepping in the forward direction and drop your back knee down into a lunge. By pushing off your front leg, you must step backwards with that leg being in reverse lunge position. By dropping down your back knee,
you must drive in the forward direction, interchanging between a reverse and forward lunge. While doing this variation, try and avoid touching the floor as you alternate between the forward and reverse lunge. This will help you test your equilibrium further.
Goblet Forward Lunge
Adding kettlebell or dumbbell in a forward lunge makes another form of lunges called the goblet forward lunges. Remember, when you will make use of dumbbells or a barbell for the purpose of resistance, the bulk has a possibility of pushing your torso in the forward direction. With both your hands, gently try and hold the weight at chest- height, and simply drop your knee in a forward lunge. Once the weight is held in front of you, it becomes much convenient and easier for you to perform the exercise. The moment you start doing a goblet forward lunge, your chest needs to be as erect as possible. An incorrect posture might lead to injuries.
What exhausts you more, bear jumping on the spot or a bear crawl? Of course, a bear crawl. Crawling or walking in a certain position is undoubtedly more tiresome. Hence, walking lunges can work wonders for chicken legs. For performing this variation, it is important to have enough space so that you can exercise for a longer duration. The basic idea of this variation is lunge and walk. Start with gently stepping in the forward direction with one leg. Your back and knee should be dropped down into a lunge. Your feet must be brought together by stepping forward. Continue to lunge in the forward direction, as if walking. You may keep performing this exercise till the time you get exhausted.
To perform this another variation, lunges and jumps should be done simultaneously. This form is considered to be one of the strongest and high-impact lunge variations. Hence, it is advisable not to try it till the time you are in need of a challenge. To begin, you must drop down into a lunge position. With both your knees being in the ninety-degree angle alignment. Then, jump up into the air and shift legs. Land silently with soft knees, drop down into a lunge and replicate the exercise. Remember, an improper landing or an incorrect posture may lead to severe injuries. Also, take note that this formation is a complete no-no for beginners or overweight people.