{"id":21316,"date":"2021-04-19T20:07:44","date_gmt":"2021-04-19T20:07:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21316"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"lunge-variations","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/lunge-variations\/","title":{"rendered":"Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#What_Is_A_Lunge\" >What Is A Lunge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#What_Muscles_Do_Lunges_Work\" >What Muscles Do Lunges Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#How_To_Do_Lunges_The_Right_Way\" >How To Do Lunges The Right Way?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#How_To_Do_Lunges\" >How To Do Lunges?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Lunge_Exercise_Variations_With_Step-By-Step_Instructions\" >Lunge Exercise Variations With Step-By-Step Instructions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Static_Lunge\" >Static Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Side_Lunge\" >Side Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Reverse_Lunge\" >Reverse Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Reverse_Lunge_Press\" >Reverse Lunge Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Reverse_Lunge_and_Kick\" >Reverse Lunge and Kick<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Reverse_Lunge_With_Rotation\" >Reverse Lunge With Rotation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Curtsy_Lunge\" >Curtsy Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Pivot_Lunge\" >Pivot Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Rear_Foot_Elevated_Lunge\" >Rear Foot Elevated Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Forward_Leaning_Lunge\" >Forward Leaning Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Clock_Lunge\" >Clock Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Jumping_Lunge\" >Jumping Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Side_To_Side_Lunge\" >Side To Side Lunge<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Common_Mistakes_To_Avoid_While_Doing_Lunges\" >Common Mistakes To Avoid While Doing Lunges<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Lunging_With_Your_Feet_Close_To_Your_Centerline\" >Lunging With Your Feet Close To Your Centerline<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#How_To_Fix_It\" >How To Fix It:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Lunging_While_Focusing_on_Quantity_Not_Quality\" >Lunging While Focusing on Quantity, Not Quality<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#How_To_Fix_It-2\" >How To Fix It:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Allowing_Your_Front_Knee_To_Collapse\" >Allowing Your Front Knee To Collapse<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#How_To_Fix_It-3\" >How To Fix It:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Letting_Your_Front_Knee_Cap_Travel_Past_Your_Toes\" >Letting Your Front Knee Cap Travel Past Your Toes<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#How_To_Fix_It-4\" >How To Fix It:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you ever look at Johnny Bravo and wonder why girls keep beating him up? Well, that&#8217;s what happens when you work out focusing on your upper body. Sure, you&#8217;ll look good in that black t-shirt, all beefed up and muscular. However, ignoring your lower body will leave you giving out a Johnny Bravo vibe- we all know how that worked out. <\/span><span style=\"font-weight: 400;\">Lunges are an excellent way to boost your lower body workout routine. These exercises help you go about your everyday movements comfortably while strengthening your lower body&#8217;s muscles. Read about lunge variations in this article!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Lunge\"><\/span><strong>What Is A Lunge?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A lunge is a workout routine used to strengthen your lower body&#8217;s major muscles like the quads, hamstrings, and glutes<\/span><span style=\"font-weight: 400;\">. Lunges are unilateral exercises, meaning they primarily train one side of your body at a time<\/span><span style=\"font-weight: 400;\">. Also, when you&#8217;re doing lunges, one leg tends to work more than the other.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To put it into perspective, the following are some of the benefits that lunge routines have on your body:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Balance and stability. Lunges are unilateral exercises. Therefore they activate your stabilizing muscles to achieve balance whenever they are performed. When one side of your body is being worked on, the other becomes unstable, making your core and spine work harder to achieve stability<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Alignment and symmetry. You can use lunge routines to correct misalignments on the less dominant side of your body<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Weight loss. Lunge exercises lead to the development of lean muscles in your lower body while reducing fats. Having more muscles increases your metabolism, leading to burning more calories initiating weight loss<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Improved posture. Lunge exercises develop your core muscles without straining your spine. When you have a stable core, your posture improves, making movements easier<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">There are various lunge variations you can use to get the most out of these routines. You&#8217;re probably asking yourself which lunge variations are best suited for your needs. Well, let&#8217;s take a look at the effectiveness of each lunge exercise variations on specific muscles in your lower body.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38693 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347-1024x576.png\" alt=\"lunge variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Lunges_Work\"><\/span><strong>What Muscles Do Lunges Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squats and Lunges are not that far off from each other. Many people ask, what do lunges work on that&#8217;ll make me want to do them? Aren&#8217;t squats adequate for my lower body workout routine? To answer these questions, let&#8217;s take a look at the muscles that lunge routines work on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Primarily, lunge exercises target your quadriceps. There are, however, other muscles that aid in this movement. These muscles include your gluteus maximus in your butt, adductor Magnus in your hips, and soleus muscle in your calf. By doing lunge exercise variations like reverse lunges, the primarily targeted muscles shift from your quadriceps to your gluteus maximus<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stabilizer muscles are also activated during lunge <a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\">exercises<\/a>, maintaining your posture and stabilizing your joints. These muscles include your hamstrings found in the back of your thigh and gastrocnemius in your calf. The gluteus minimus and medius in your butt and the tibialis anterior in your calf are also worked on. Acting as stabilizers in your core are your obliques and quadratus lumborum muscles<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lunge routines have enormous benefits on your low body muscles. The only question that&#8217;s left now is how do we properly do them? Folks, I now give you the how (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19387378\/\">2<\/a>).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\">Squats Vs Lunges: Which One Of These Time-Honored Exercises Is More Effective?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38695 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892-1024x576.png\" alt=\"lunge variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Lunges_The_Right_Way\"><\/span><strong>How To Do Lunges The Right Way?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can think of doing a lunge like doing a single leg squat. Doing a lunge involves bending your hips forward as your knees are bent lower into a lunge. You should then sit back on your butt and transfer your weight to your heels. Pressure will then be relieved from your knees, restricting the work to your glutes and quads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performing any lunge exercise, be it low lunge variations or yoga lunge variations, you should maintain balance. Movement in your lower spine should be minimized. Also, the back of your knee should come close to touching the ground. It indicates muscle weakness or lack of mobility if you&#8217;re unable to perform lunges in proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re unable to lower your knee to almost touching the floor, weak adductor muscles may be the culprit. Also, the back and front of your feet should not be close during short lunges. If that happens and your front heel comes off the floor, tightness in the soleus muscle may be the cause<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you recognize which <a href=\"https:\/\/betterme.world\/articles\/endomorph-workout\/\">muscles<\/a> are weak or tight, you can adjust to perform the lunges using proper form. You should always use the correct form when exercising to avoid injuring your muscles and joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, everyone is different and unique. There are a lot of factors that can influence how deeply you can lunge. Things like ankle and hip mobility vary in everyone, and it determines how deeply you can lunge. So it is okay to do what you&#8217;re most comfortable in (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6006536\/\">1<\/a>).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Lunges\"><\/span><strong>How To Do Lunges?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A general instruction during lunge routines is that your knees should not go past your toe. Sure, this instruction may apply to a majority of people, but not all. For instance, people with long limbs may need to put their knees slightly forward to get the proper posture. So while the instruction is generally a good one, it&#8217;s not always practical for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to lunge exercises, there are good form notes that should always come first. They include continually hinging on your hips, transferring the weight to your glutes and quads, and keeping your back flat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your back should never arch when you&#8217;re doing lunge <a href=\"https:\/\/betterme.world\/articles\/workouts-for-ectomorphs\/\">exercises<\/a>. For some people, keeping their torso upright gets them comfortable; for others leaning forward is the answer. In both categories, your spine should always be straight and back flat. Also, your chest should stay open while you relax your shoulders. Your neck should be aligned with your spine and not strained in any direction (<a href=\"https:\/\/www.researchgate.net\/publication\/10899119_Lunge_performance_and_its_determinants\">3<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38692 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-1024x576.png\" alt=\"lunge variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunge_Exercise_Variations_With_Step-By-Step_Instructions\"><\/span><strong>Lunge Exercise Variations With Step-By-Step Instructions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we have established the importance and benefits of lunge <a href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/\">routines<\/a>, the question that is left is how? Maybe you want to know what the best lunge variations for glutes are. For the wrestlers, you want to beef up that hamstring. You, therefore, want to know what are the best lunge variations for hamstring development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then, the group wants to strengthen their quadriceps and want to know how to do side lunges properly. Worry not because this list explains how to do different lunge variations in step-by-step instructions. Let&#8217;s take a look then, shall we?<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Static_Lunge\"><\/span><b>Static Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Static lunges are a simple and very effective lunge routine to start with. These exercises significantly build up your leg and butt muscles when done in the correct form<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to do static lunges:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Pile your shoulders above your hips while engaging your core and looking straight ahead.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Using your right foot, step directly forward, then elongate your stance, bending both your knees to 90 degrees. Tracking your front knee over your ankle will help protect your joints.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Lowering your back knee towards the floor will result in your rear heel lifting. You should therefore use the ball mount of your foot to align your heel.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 You then lunge as low as you can in the correct form. Push off your foot to stand up with your left leg. Maintain your feet in the resulting split-stance.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Repeat the steps as you alternate between sides.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38690 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5351-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5351.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5351-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5351.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5351-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5351.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Side_Lunge\"><\/span><b>Side Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This lunge routine is often considered simple, but that doesn&#8217;t take away its benefits. Side lunge variations specifically target your quadriceps, legs, and hips at a different angle. This lunge routine helps develop stability, balance, and strength by training your body to move side by side<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to do a side lunge:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Stand with your feet apart from each other.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Align your hands and weights (if you&#8217;re using them) with your hip bone.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Lunge to the right side while bending your knee, touching the weight on your right foot.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Return to the center and repeat the process on the other side.<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38691 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349-1024x576.png\" alt=\"lunge variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Lunge\"><\/span><b>Reverse Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have less <a href=\"https:\/\/betterme.world\/articles\/6-week-body-transformations\/\">hip mobility<\/a> or difficulty balancing, this lunge variation will do you a world of good. Also, if you have knee problems, this lunge routine is the most ideal for you. Reverse lunges reduce the stress on your joints, giving more stability to your front legs and activates your core, hamstrings, and glute<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to do a reverse lunge:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Stand upright with your hands on your hips and legs together.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Move back with your left foot, making sure you land on the ball of your foot.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Lowering your body, bend your right knee till a 90-degree angle is formed.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Reversing the movement, stand. Repeat the same procedure on the other side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38689 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-1024x576.png\" alt=\"lunge variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Lunge_Press\"><\/span><b>Reverse Lunge Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise strengthens your glutes, hamstrings, quads, core, and shoulders. It also boosts metabolism trimming down excess fat while sculpting your whole body<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to do a reverse lunge press<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Hold a pair of dumbbells at shoulder height, bending your elbows and facing your palms forward.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 In a single motion, stand on your right heel. Raise your left knee to hip height and press the weights overhead.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Take a pause and lower back again to start. Repeat the process on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Lunge_and_Kick\"><\/span><b>Reverse Lunge and Kick<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This lunge exercise variation is a perfect way to get your body kicking. As an added advantage, it gets your heart racing, prompting faster metabolism to burn the extra calories<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to do a reverse lunge and kick:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Stepping back from a standing position with one foot, complete a reverse lunge. The other foot should remain planted on the ground.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Pushing with your planted leg, kick the other foot in front of you.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 After kicking, immediately perform another reverse lunge to begin the next rep.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38688 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-1024x576.png\" alt=\"lunge variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Lunge_With_Rotation\"><\/span><b>Reverse Lunge With Rotation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This lunge variation exercise primarily targets your hamstrings, quadriceps, calf muscles, core, and gluteus maximus. The kind of intensity that it provides revs up metabolism, prompting faster calorie combustion<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to do a reverse lunge with rotation:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Get into the correct position. Always make sure your feet are shoulder-width apart, and your hands are held together on your hips.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Move back about two feet using your right foot, ensuring you land on the foot&#8217;s ball.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Keep your heels off the ground and bend your knees, creating two 90 degree angles. Make sure your chest is upright and your torso is slightly leaned forward to create a flat back.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Then slowly rotate your torso to your left. This rotation should elicit a stretch-like feel in your mid back.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Rotate back to the center and return to the original position by pushing through the heel of your left leg.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Next, stepping back using your left foot, lower yourself into a reverse lunge. Twist your torso to your right. This concludes the first rep.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Repeat this procedure alternating sides for the required amount of reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Curtsy_Lunge\"><\/span><b>Curtsy Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This lunge <a href=\"https:\/\/betterme.world\/articles\/muscular-strength-exercises\/\">exercise<\/a> improves hip stabilization by working on your quadriceps, hamstrings, and hip abductors. Also, by strengthening your glutes and your derriere, curtsey lunges improve your posture while preventing and relieving knee and back pain<\/span><span style=\"font-weight: 400;\">.\u00a0\u00a0<\/span><\/p>\n<p><b>How to do a curtsy lunge:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Get into the starting position- standing upright with feet shoulder-width apart and hands on your hips.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Stepping your right foot diagonally behind you, lower your right knee to a position where it nearly touches the ground.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Driving through your left heel and standing up, returning to the original position.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Repeat the procedure, alternating between sides for the required number of times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38661 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5540-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5540.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5540-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5540.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5540.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pivot_Lunge\"><\/span><b>Pivot Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pivot lunges will increase your muscle mass while toning your lower body<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to do a pivot lunge:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 To get into the starting position, make sure your feet are together.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 When using dumbbells, carry them in both hands, then put your arms down on your side.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Next, align your hip next to a step. Turning towards the step, put your left foot on it and lunge.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Make your left thigh parallel to the ground by continually lowering yourself.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Next, press through your heel, pushing yourself back and rotating back to the original position.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Finish all the reps on one side, then switch sides.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Rear_Foot_Elevated_Lunge\"><\/span><b>Rear Foot Elevated Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rear foot elevated lunges improve the strengths of your legs, toning your core<\/span><span style=\"font-weight: 400;\">. This exercise primarily targets the glutes, hamstring, and quads.<\/span><\/p>\n<p><b>How to do a rear foot elevated lunge:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Stand a few feet in front of a step. Next, place the left foot on the bench so that the heels are lifted, and toes rested on the bench.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Bending your right knee, lower body until both knees are at a 90-degree angle.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Squeeze your glute while pressing yourself backward to start. This should be done while maintaining the weight on your right leg.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Move up and down for the desired number of reps, then switch sides.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38671 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488-1024x576.png\" alt=\"lunge variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/lose-40-pounds-in-2-months\/\">How To Lose 40 Pounds In 2 Months: The Best Plan To Help You Chase Away Those Extra Pounds<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Forward_Leaning_Lunge\"><\/span><b>Forward Leaning Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These lunge <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-workout\/\">routines<\/a> target the major muscles in your leg and butt<\/span><span style=\"font-weight: 400;\">. Performing these exercises will lead to better-toned legs and butt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a leaning lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells at your side with your arms relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg out in front of you and lunge until the knee of the back leg nearly touches the floor while keeping the arms at your side in a relaxed position with dumbbells in hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward during the movement with back and head straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then push yourself back up through your heels to the starting position with your leading leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the same movement with the other leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Clock_Lunge\"><\/span><b>Clock Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This lunge exercise targets your hamstrings, hip adductors, core, and gluteus muscles<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to do a clock lunge:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Get into the starting position.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Using your right foot, take a step to the side.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Next, rotate away from your body in a clockwise direction heading towards the 5-o&#8217;clock position.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Keep your left leg and foot straight and flexed, respectively, and lift your chest. Bending your right knee, push back your butt into a lateral lunge.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Pushing through your right heel, stand and rotate back to the position you started in. This concludes the first rep.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Perform the required number of reps on both sides.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38648 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png\" alt=\"lunge variations\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jumping_Lunge\"><\/span><b>Jumping Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you came looking for a challenge, this is it. Jumping lunges are among the most intense lower body workout routines you can come across. It is a sure way of getting your heart racing and revving up the metabolism in your body<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to do a jumping lunge:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Begin by going down into a lunge position, setting both knees at 90-degree angles.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Next, jump and switch legs, landing quietly with your soft knees.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Go back to the lunge position and repeat the exercise as required.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Side_To_Side_Lunge\"><\/span><b>Side To Side Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These lunge exercises help improve your stability by working on your quadriceps, legs, and hips<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to do a side to side lunge:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u00a0 Stand upright with your feet parallel and apart.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Keeping your torso upright, take a giant step to the side.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Lower the knee of your leading leg to an angle of 90 degrees. Your trailing leg should be kept straight during this process.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 Repeat this procedure on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38644 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5436.png\" alt=\"lunge variations\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5436.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5436-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5436.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_To_Avoid_While_Doing_Lunges\"><\/span><b>Common Mistakes To Avoid While Doing Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lunge <a href=\"https:\/\/betterme.world\/articles\/workouts-that-burn-1000-calories\/\">exercises<\/a> are an excellent way to work on your lower body. In bilateral exercises, your dominant limb can quickly compensate for the less dominant one. Lunges being unilateral exercises, they make sure that both limbs get their turn at work<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, to reap the full benefits of these lower body workout routines, you need to perform them correctly. Also, if these exercises are done the wrong way, you may end up getting unexpected injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few mistakes that you need to steer clear of to benefit from lunge exercise fully, and they include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lunging_With_Your_Feet_Close_To_Your_Centerline\"><\/span><b>Lunging With Your Feet Close To Your Centerline<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you look at acrobats walking on tightropes, you probably think, wow, the balance! This thinking, however, should not be your motivation when lunging. Stepping too narrowly like you&#8217;re walking on a tightrope will only make it harder for you to balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, you may not activate the right muscles while increasing stress to your hips and knees.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Fix_It\"><\/span><b>How To Fix It:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Your starting positioning before lunging should always be with your feet hip-width apart. Next, avoid aligning your working foot with the other foot. The working foot should be aligned with your hip.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-38627 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5742-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5742.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5742-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5742.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5742.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lunging_While_Focusing_on_Quantity_Not_Quality\"><\/span><b>Lunging While Focusing on Quantity, Not Quality<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people tend to feel proud of themselves based on the number of lunges they can achieve. As a result, they may end up not activating the right muscles while rushing through the process. This is simply not the right way to do it!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quality should always be emphasized over quantity during lunge routines. Scoring a few good repetitions is preferred to many repetitions that do not achieve their intended purpose.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Fix_It-2\"><\/span><b>How To Fix It:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Take your time when you step into a lunge and pause two counts before going back to the starting position. Make sure you feel the targeted muscle firing throughout the process.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Allowing_Your_Front_Knee_To_Collapse\"><\/span><b>Allowing Your Front Knee To Collapse<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When your front knee collapses inward when lunging, it limits the effectiveness of the whole exercise. Also, you may end up developing knee injuries- a situation that&#8217;s not ideal.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Fix_It-3\"><\/span><b>How To Fix It:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Your knees should be aligned with your shoelaces when you lunge. If you can&#8217;t do that, weak glutes may be the culprit<\/span><span style=\"font-weight: 400;\">. To fix that, incorporate more glute strengthening-focused exercises in your routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Letting_Your_Front_Knee_Cap_Travel_Past_Your_Toes\"><\/span><b>Letting Your Front Knee Cap Travel Past Your Toes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When your knee slips past your toes, additional stress is put on the knee joint. This may lead to developing knee pain or discomfort over time.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Fix_It-4\"><\/span><b>How To Fix It:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">An easy and effective fix to this is widening your stance to ease the pressure. Caution should, however, be taken to shift a lot of weight to the back leg.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out is a crucial piece of leading a healthy life. You should, however, not only focus on the upper body during workouts. The goal, after all, is to stay fit, not just being muscular.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lunges will help a great deal in sculpting and toning your lower body. It would be best if you always took precautions to ensure that you&#8217;re making lunges with the correct form. Correctly doing these exercises minimizes the risk of injury while maximizing on benefits accrued.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunge_Variations\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6006536\/\"><span style=\"font-weight: 400;\">Balance and Lower Limb Muscle Activation between In-Line and Traditional Lunge Exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19387378\/\"><span style=\"font-weight: 400;\">Forward lunge: a training study of eccentric exercises of the lower limbs<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.researchgate.net\/publication\/10899119_Lunge_performance_and_its_determinants\">Lunge performance and its determinants<\/a> (2003, researchgate.net)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Do you ever look at Johnny Bravo and wonder why girls keep beating him up? Well, that&#8217;s what happens when you work out focusing on your upper body. Sure, you&#8217;ll look good in that black t-shirt, all beefed up and muscular. However, ignoring your lower body will leave you giving out a Johnny Bravo vibe- [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":38694,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[117],"class_list":["post-21316","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro - BetterMe<\/title>\n<meta name=\"description\" content=\"What are lunges and lunge variations? Is there a right or wrong way to do them? Here is the ultimate guide for your lower body workout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/lunge-variations\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro\" \/>\n<meta property=\"og:description\" content=\"What are lunges and lunge variations? Is there a right or wrong way to do them? Here is the ultimate guide for your lower body workout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/lunge-variations\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5346.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t<meta property=\"og:image:height\" content=\"864\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/lunge-variations\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/lunge-variations\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99\"},\"headline\":\"Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lunge-variations\/\"},\"wordCount\":3371,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lunge-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5346.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you ever look at Johnny Bravo and wonder why girls keep beating him up? Well, that's what happens when you work out focusing on your upper body. Sure, you'll look good in that black t-shirt, all beefed up and muscular. However, ignoring your lower body will leave you giving out a Johnny Bravo vibe- we all know how that worked out. <\/span><span style=\\\"font-weight: 400;\\\">Lunges are an excellent way to boost your lower body workout routine. These exercises help you go about your everyday movements comfortably while strengthening your lower body's muscles. Read about lunge variations in this article!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Lunge?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A lunge is a workout routine used to strengthen your lower body's major muscles like the quads, hamstrings, and glutes<\/span><span style=\\\"font-weight: 400;\\\">. Lunges are unilateral exercises, meaning they primarily train one side of your body at a time<\/span><span style=\\\"font-weight: 400;\\\">. Also, when you're doing lunges, one leg tends to work more than the other.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To put it into perspective, the following are some of the benefits that lunge routines have on your body:<\/span>\\r\\n<ol>\\r\\n \\t<li><span style=\\\"font-weight: 400;\\\"> \u00a0 Balance and stability. Lunges are unilateral exercises. Therefore they activate your stabilizing muscles to achieve balance whenever they are performed. When one side of your body is being worked on, the other becomes unstable, making your core and spine work harder to achieve stability<\/span><span style=\\\"font-weight: 400;\\\">.<\/span><\/li>\\r\\n \\t<li><span style=\\\"font-weight: 400;\\\"> \u00a0 Alignment and symmetry. You can use lunge routines to correct misalignments on the less dominant side of your body<\/span><span style=\\\"font-weight: 400;\\\">.<\/span><\/li>\\r\\n \\t<li><span style=\\\"font-weight: 400;\\\"> \u00a0 Weight loss. Lunge exercises lead to the development of lean muscles in your low ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/lunge-variations\/\",\"url\":\"https:\/\/betterme.world\/articles\/lunge-variations\/\",\"name\":\"Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lunge-variations\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lunge-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5346.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What are lunges and lunge variations? Is there a right or wrong way to do them? 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Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro - BetterMe","description":"What are lunges and lunge variations? Is there a right or wrong way to do them? Here is the ultimate guide for your lower body workout.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/lunge-variations\/","og_locale":"en_US","og_type":"article","og_title":"Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro","og_description":"What are lunges and lunge variations? Is there a right or wrong way to do them? Here is the ultimate guide for your lower body workout.","og_url":"https:\/\/betterme.world\/articles\/lunge-variations\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1536,"height":864,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5346.png","type":"image\/png"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/lunge-variations\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/lunge-variations\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99"},"headline":"Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/lunge-variations\/"},"wordCount":3371,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/lunge-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5346.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Do you ever look at Johnny Bravo and wonder why girls keep beating him up? Well, that's what happens when you work out focusing on your upper body. Sure, you'll look good in that black t-shirt, all beefed up and muscular. However, ignoring your lower body will leave you giving out a Johnny Bravo vibe- we all know how that worked out. <\/span><span style=\"font-weight: 400;\">Lunges are an excellent way to boost your lower body workout routine. These exercises help you go about your everyday movements comfortably while strengthening your lower body's muscles. Read about lunge variations in this article!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is A Lunge?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A lunge is a workout routine used to strengthen your lower body's major muscles like the quads, hamstrings, and glutes<\/span><span style=\"font-weight: 400;\">. Lunges are unilateral exercises, meaning they primarily train one side of your body at a time<\/span><span style=\"font-weight: 400;\">. Also, when you're doing lunges, one leg tends to work more than the other.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To put it into perspective, the following are some of the benefits that lunge routines have on your body:<\/span>\r\n<ol>\r\n \t<li><span style=\"font-weight: 400;\"> \u00a0 Balance and stability. Lunges are unilateral exercises. Therefore they activate your stabilizing muscles to achieve balance whenever they are performed. When one side of your body is being worked on, the other becomes unstable, making your core and spine work harder to achieve stability<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> \u00a0 Alignment and symmetry. You can use lunge routines to correct misalignments on the less dominant side of your body<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> \u00a0 Weight loss. Lunge exercises lead to the development of lean muscles in your low ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/lunge-variations\/","url":"https:\/\/betterme.world\/articles\/lunge-variations\/","name":"Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/lunge-variations\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/lunge-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5346.png","dateModified":"2024-12-16T08:35:01+00:00","description":"What are lunges and lunge variations? Is there a right or wrong way to do them? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/21316","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=21316"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/21316\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/38694"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=21316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=21316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=21316"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=21316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}