This Bodyweight Workout Will Help Improve Your Lunges
Even though bodyweight workouts don’t require any equipment and typically focus on simple movements, that doesn’t mean the exercises won’t challenge you. This is especially true if you’re intent on making the most of your efforts by focusing on your form and working to make every rep perfect.
Unilateral movements like lunges might look easy, but if all you’re doing is stepping forward and bending at the knee, you’re missing out on the full potential of the move. If you need to build up to performing lunges for reps or even with a load, start with this progression from trainer Charlee Atkins, C.S.C.S.
Squats are the first exercise on the progression journey for lunges, according to Atkins. “The next step after a bilateral squat is to take the movement unilateral (with a split squat).”
If you’re not comfortable stepping forward, don’t worry—Atkins thinks you might be better served stepping back.
“As a trainer, I always prefer reverse lunges over forward lunges because of the amount of stress a forward lunge puts on the knee,” she says. “In fact, I rarely do a loaded forward lunge. If you’re looking for strength gains, first master the split squat and rear foot elevated split squat (Bulgarian split squat). From there, work on increasing the amount load you can handle.”
Perform each exercise for 30 seconds or 10 reps at a time, alternating legs:
Squat
Iso Split Squat
Split Squat
Reverse Lunge
Rear Foot Elevated Split Squat
Forward Lunge
Atkins has one important tip for one of the most complicated exercise in the group, the rear foot elevated split squat: Be sure that your foot is positioned so your shoe laces are always down on the bench or platform.
[Looking to start cross training but don’t know where to start? The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]
“If you curl the toe under, you’ll never be able to progress to adding more weight since the position of the foot will restrict stability and mobility,” she says. “Get your body used to the position now.”
Take on the progression series by performing each exercise for 30 seconds alternating legs (when necessary), or 10 reps for each leg. Turn it into a quick lunge session by repeating for two total rounds.
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