The cooler mornings here in San Diego have led to some really nice outdoor workouts. We have found a great spot to film videos where we can find relative quiet and ample space. The view here is spectacular too, so we couldn’t ask for more. Today I am going to take you through eight variations of the lunge, using little to no equipment. The lunge is one of the seven primal movements in human physiology and is often combined with other primal movements like a push, twist or pull in everyday life. As you go, you will notice the lunges becoming progressively more challenging and demand more strength, flexibility and focus. Lunges are a fantastic exercise for training your balance and hip flexibility. If either of these are a problem for you, start slowly and work your way up.
Backward stepping lunge
You will find these are the easiest method for learning the lunge and getting used to the balance. Anyone with tricky knees will appreciate this progression, as it allows you to completely control the pressure on your knees.
Forward stepping walking lunge
The forward stepping lunge is a little bit more challenging than the backward stepping lunge and can be turned into a walking lunge for many variations.
Lunge with rotation
Lunges can be combined with various movements in the upper body for variation, the lunge with rotation is one of my favorites.
Lunge and press
Combining lunges with a shoulder press will demand a high level of tension in your core, this is a full body exercise that you will truly feel all over your body.
Split lunge
The split lunge is an excellent way to lengthen out tight quads and hip flexors, which is a common problem today. Not only will these lunges lengthen your hip flexors but more importantly they will teach them strength in greater range of motion. Beware, these will make you sore!
Tactical lunge
The tactical lunge will make the balance of the lunge more difficult because the bell will swing side to side while your feet are in a long, linear stride. Make sure you keep your back flat and sit down into your hips, people often round their backs trying to get down low enough to transition the bell.
Power lunge
Like the split lunge, these will make you very sore. However, the split lunge focuses that soreness in your quads and hip flexors and these will be a more all over soreness. If you have knee pain or previous injuries, be careful with this progression.
Lunge figure eight
Swinging a kettlebell from hand to hand, switching under your leg with each lunge. This progression will take strength, stability, balance and determination, proceed with caution!
I always talk about how important good technique is and I don’t want to sound like a broken record, but there’s nothing different about lunges. You should take them from one progression to the next, slowly, and use excellent form. If there is a variation you are unable to perform with good technique then you should regress to the previous variation and build strength before moving on. Stay tuned as we utilize these lunges in future workouts and as I introduce you to even more variations to mix things up. Thank you for training with me today, I will be back on Friday with a workout!
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