Weight Loss: 13 How To Do Lunge Exercises

What are the benefits of lunge exercise

Exercises including the lunge are excellent for burning fat and losing weight. Lunges are one of the best exercises to include in your regimen if you want a leaner, more toned leg because they work your hips, buttocks, and thighs. This is a highly effective workout that helps build strength in nearly every lower body muscle. It can also improve your flexibility and tighten the muscles in your core.

Here are some different kinds of lunge exercises that you can occasionally do to stay in shape because in this you have to be consistent and maintain a high level of excitement.

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How to Perform the Forward Lunge

First things first, maintain a hip-width distance between your feet. Step your right leg forward and contract your core now. Now, make two 90-degree angles with your feet by bending both of your knees. Try to touch the floor with your left knee now as you move your weight to your right heel. To get back to where you were before, push off with your right foot after that.

How to Perform the Reverse Lunge

To do this, first keep your feet hip-width apart. After that step backward with the right foot and try to touch your right knee to the floor, making an angle of 90 degrees. Now push off with your right foot to return to the starting position. And repeat it as needed.

How to Perform Lateral Lunge/ side lunges

To do this, first stand with your feet together. Now taking a big step forward with your right foot, keeping the weight on your right foot. After this, keeping the left leg straight, bend the right knee. Now push off your right leg and bring your feet back together. After that repeat the same with the left leg.

How to Perform Courtesy Lunge

To do this, stand straight with your feet hip-width apart. Now slowly move your left leg back to the right so that your thighs form a cross. After this, bend both the knees by joining your palms together. Now repeat the same exercise with your right leg.

How to Perform the Overhead Walking Lunge

First stand with your feet hip-width apart, holding a dumbbell in each hand. After this, keeping your palms facing each other, press the two dumbbells upwards. Now move your right leg forward and do a lunge position making a 90 degree angle. After this, press with your feet to return to the standing position. And now repeat the same on your left side.

How to Do the Goblet Forward Lunge

In this, when you do lunge exercise, keep your torso as straight as possible. If you’re using dumbbells or a barbell for resistance, the weight can push your torso forward. Use a kettlebell or dumbbell in the goblet position to stand up straight as you raise the weight. Hold the weight at chest height with both your hands. Keeping the weight in front of you, it’s very easy to lean back while falling down in a lunge.

How to do pendulum lunges

To do this, you go ahead and leave your back knee in a lunge. Push off your front foot and step back with that foot into a reverse lunge. Now drop your back knee down and move forward and backward between lunges respectively. Try to avoid touching the ground when transitioning between front and back lunges to further test your balance.

How to do split squat

You can start this with a soft pad on the ground. Now get down to a lunge position with one knee on the pad. Both your knees should be at 90 degree angles and your torso should be straight. Keeping your feet in place, lift yourself up and back onto the pad. And at the top, your legs should be almost straight. Complete the desired number of reps on one side, then switch legs.

How to do a Skater Squat

To do this exercise, think of it as a reverse lunge where your back leg should not touch the ground. It helps to form a counterbalance by using lighter weights such as 5-10 pounds. Now stand in front of the pad with the weight in your hands. Drop your back knee toward the ground and reach for the weight in front of you. And your back knee should touch the pad with your foot should not touch the ground. Lean forward and stand up, driving with your front foot.

How to Do the Walking Lunge

To do this, make sure that you have enough space, start it with dumbbells in your hands. Step forward with one leg in it and drop your back knee down into a lunge. Step forward and bring your feet together, then step with the other foot. Keep going until you run out of room or get tired.

How to Do the Glider Courtesy Lunge

Do this exercise with as much control as you can. Start it with one foot on the slider. Slide that foot over and behind the other foot that isn’t slipping. Now keep your weight on the foot that does not slip. Form an inverted English alphabet “J” shape into the ground with your sliding foot, curling around the foot that isn’t sliding. Slide your front leg back as far as you can. And repeat this position again.

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How to do jump lunges

This exercise is one of the most intense and high-impact lunge variations, so you shouldn’t do it unless you need a challenge. To do this, you start by falling down in a lunge position. When both your knees are at 90-degree angles, jump into the air and switch legs. Land quietly with soft knees, descend into a lunge and repeat.

How to Do the Reverse Lunge With the Overhead Press

Ryan, UK, London-based certified personal trainer, uses this exercise to incorporate an upper-body challenge into the lunge, in which two targets are shot in one arrow. In this, you start with a dumbbell in one hand. Step back with the same foot, drop your back knee to the ground, then drive through the ball of your foot back to standing. Press the dumbbells overhead in the air until your elbows are straight. Complete 10-12 reps, then switch arms and legs.

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