5 Lunge Varieties to Add to Your Workout Regimenby Punctual Abstract
If you’re looking for ways to ramp up your workout, lunges are a great place to start. They generate a metabolic response that burns off tons of calories. Here are five lunge varieties you can add to your workout today.
This one will teach you how to perform lunges effectively. Start with 3 sets of 10 reps to practice your technique, improve your balance, and help build muscle on your hamstrings, glutes, and quads.
Take a split stance so that you’re able to bend both knees at 90° when you go into your lunge. Bend to almost touch your back knee to the floor, keeping your foot flat on the floor through the lunge. Your knee should not touch the floor during your lunges.
Your leg in the backward position is your support and provides balance. The foot in the back position should stay on the ball of your feet as you lift and return to the floor.
Transition into a walking lunge by alternating the leg you are using to touch the floor while stepping forward.
This is perfect if you have minor knee pain as it puts less stress on your knee joints.
Assume the same position as your walking lunge, but take a step back with your right leg almost touching the floor with your knee. Then, step back up into a standing position. As you get the hang of it, focus on your front leg to provide balance and stability.
It might sound like a “delicate” move, but if you’re going for buns of steel, this is the lunge for you. It targets your glutes and thighs.
Standing with your feet shoulder-width apart, take a step backward with your left leg crossing it to align with your right shoulder, and then dip to the floor—as you would to curtsy.
Hold your abs tight, and keep your weight balanced on your right leg as you bend. Keep your body straight. Rise up and alternate to the right leg.
Rear Foot Elevated Lunge
It takes some practice to get this one right, but it’s excellent for building hip strength and improving mobility.
You’ll need something to support your foot for this one, such as a chair or a bench. Make sure it is no higher than your knee.
Stand facing away from the chair and place your right foot on the chair, so your arch is as flat as possible, and your foot is flexed. Your other foot should remain flat to the floor.
Place your hands on your hips and lunge keeping your right leg at a 90° angle as your left knee comes to the ground. You have to find a comfortable distance between the chair and your body to do this properly. Stand up and repeat.
These lunges will strengthen your glutes, provide leaner hamstrings, and shape perfectly toned calves while lowering your risk for injury.
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