One Exercise You Should Never Avoid

Happy Wednesday to you.

Are you using the Lunge in any of your workouts?

If not then you really should be!

Benefits of the Lunge are…

• Shapes sexy buttocks
• Helps runners avoid injury
• Increases your leg movement strength for sports
• Burn a LOT of calories
• Develops important leg & hip flexibility

The Lunge is one of my favourite exercises and I always use some variation of it will all my clients.

Watch the Kettlebell Reverse Lunge below:

Here is how to progress the lunge from easy to the more challenging variations:

• Reverse Lunge (Easiest)
• Forward Lunge
• Side Lunge (good for flexibility & mobility)
• Double (tough on your cardio)
• Bulgarian Lunge (excellent for leg strength)
• Lunge with: twist, reach, press, overhead (for sports)

What to do if you can’t Lunge

Many people struggle to lunge because of strength issues, injury, feet problems, core stability and also flexibility.

Here’s how to fix your lunge…

1. Master squatting first. Squats are easier because you divide your weight across both feet and there are less balance demands required.

2. Stretch tight quads and stretch tight hip flexors regularly.

Watch 3 highly effective stretches and exercises below:

3. Hold onto a wall, back of a chair or broomstick to help develop better balance and stability. When you can complete 15 reps remove your balance aid.

4. If your toes give you problems then place your rear foot onto a raised cushion, bench or sofa. Point your toes backwards.

Lunge up and down without moving your feet, this is a variation of the Bulgarian Lunge!

5. If you have knee problems, try using your front heel more rather than your toes to press up from, this will take the force into your buttocks rather than your knees.

Still struggle with knee problems?

Keep stretching those quads and use these exercises temporarily instead:

• Hip Bridge – 2 feet and then 1 foot
• Pistols – use a TRX or stand from a chair on one leg
• Squat more if you can

Here’s a simple circuit you can use that includes your chosen lunge variation:

• Ketttlebell Swings x 30 secs
• Push Ups x 30 secs
• Lunge (reverse, forward, side etc) x 30 secs each side
• Row x 30 secs each side
• Core exercise x 30 secs

I love lunges and you should too. I’ve rarely met a client that I couldn’t get to lunge after following the above techniques.

Start lunging more and you won’t regret it, I promise!

OK, I hope you found that helpful,

Take care,

Greg