Its difficulty level, the equipment you will need to be able to perform it, and the muscle groups worked. Perform a few lunges for a specified length or rep and then switch the kettlebells to the opposite side and continue with your kettlebell walking lunges. You can use this lift as a calisthenics exercise where all you will need is your body and an area large enough for you to step forward and jump up. Switch Lunge Benefits. Benefits Of Side Lunges. If you have knee pain, try doing box squats to reduce your range of motion, and switch to reverse lunges, both of which are easier on your knees. Core Strengthening: They stimulate your core area, helping to improve your posture and even prevent injuries. Once you’ve nailed the form for forward, reverse and side lunges, put them all together … If you want to get your heart rate up and burn up a large number of calories you need to use this exercise in a High-Intensity Interval Training program. Another option instead of increasing your reps and sets is to add additional weight to your body. There are a few ways of doing reverse lunges. To make the basic lunge more challenging, add weights to it. Then, when you are returning the leg to the standing position, bring your trailing leg through and drive the knee up to chest height. For most people lunges are one of the first lower body unilateral(trains single side of your body at a time) exercises learned. 3) The side lunge gets your heart pumping. When you lunge with suitable form, you strengthen your quads, hamstrings, and glutes in a single movement, making lunges a compound movement like squats. Side lunges work your quads, glutes, and hamstrings, and are also an excellent exercise for your hip flexors. Benefits Of Side Lunges. One of the benefits of this lift is the number of variations possible. Jump lunges are one of those exercises that work great in traditional set/rep based training or a High-Intensity Interval training program. So before you even attempt this lift, you better have your form with the traditional lunge down. Jumping lunges are a fantastic lower body exercise that increases the intensity and difficulty of the basic lunge by adding a jump. Remember to build raw strength use weighted sets with low reps and with maximal weight. Fat Loss: Since it works multiple muscles, it helps burn more calories and, subsequently, lose more fat. The Walking Lunge, Dynamic Forward Lunge, Split Squat, Side Lunge, and Clock Lunges … For example, instead of lunging forward, you can lunge to the side. How to Do a TRX Reverse Lunge It helps ensure your body is symmetrical and can help weed out any muscular imbalances you may have developed. Plus, the switch action gets your heart racing for … The side lunge is an effective lower body exercise that strengthens your quads, glutes and hamstrings while also targeting both the inner and outer thighs. Lunges are an awesome exercise to tone the muscles of the lower body. You can up the ante by using a set of challenging dumbbells, kettlebells or a loaded bar. Doing Strength, Flexibility, or Cardio Training Make side lunges a part of your lower body strength … Efficiency: The reverse lunge is a compound exercise that works multiple joints and muscle groups simultaneously. If you are a beginner, you can just use your own body weight and keep your hands in the middle or sides. They can be done at home, because you don't have to do walking lunges. You can complete your lower body workout with Squats, Front Lunges, Side Lunges, Squat Jumps, and Single Leg Deadlifts. Perform a variation called reverse lunge to knee drive. Fat Loss: Since it works multiple muscles, it helps burn more calories and, subsequently, lose more fat. Complete 8 to 12 reps stepping forward with the right leg, then switch legs and repeat on the left side. You can also use heavy gym bag or your kid, if they don’t mind. Adding some functional training to your routines is essential since it helps you to improve your performance in everyday activities. Lunges are quite effective in terms of strengthening legs and buttocks. Or you can do reverse lunges with dumbbells or reverse lunges with barbell. Side lunges, also … The Top 10 Benefits Of Kettlebells. When you are first learning the Switch Lunge, practice your form with just your bodyweight. Remember to build raw strength use weighted sets with low reps and with maximal weight. Also, some different training tips to help make sure you are getting the most you can get out of it. If you still have some problems with balancing(feel like you are going to tip sideways) on regular lunges, you need to practice for a bit longer. “Not only can the jump lunge help you build explosive power, but because you switch leg positions in the air, it also trains balance, coordination, and stability,” says Trevor Thieme, C.S.C.S., Openfit’s director of fitness and nutrition content. Benefits of Stationary Lunges. The most important benefits of lunges include increasing core strength, boosting hip flexibility, improving balance, toning your buttocks, strengthening the knees and working out your quadriceps, among others. A wonderful leg exercise is the reverse lunge or rear lunge, which concentrates more on the hamstrings and glutes but also stimulates the quads and core. Switch up the tried-and-true lower body exercise with these lunges that will help you avoid a plateau. Reverse Lunge Benefits and Variations Why switch it into reverse? The Switch Lunge gets rated at an intermediate difficulty level. Looking to gain more strength or lose some weight? Check out this video of the V lunge switch. Make lunges part of your daily workout routine. Do 3 to 4 sets. Forward lunge, reverse lunge, switch lunge, walking lunge, and lateral lunge are all useful variations that emphasize different muscle groups (for instance, lateral lunge puts more focus on your inner and outer thighs). Learn how to correctly do Low Side-to-Side Lunge to target Glutes, Hamstrings, Abs with easy step-by-step expert video instruction. Initiate the movement as normal. When your knee goes past this point, it adds additional stress to the knee ligaments. The first is to keep increasing the number of reps and sets you are performing(can get pretty dull after a while and limits strength gains. The different benefits you will get when adding it to your training routine. You have now completed one repetition. Switch Lunges: Jump to it! Aesthetics: Reverse Lunges help sculpt a … This article will include a video, image and written step by step description on how to perform the exercise. To help train your cardiovascular health, your going want to use it as a bodyweight exercise in a HIIT routine. Squats and lunges can put a lot of stress on the knee joint. 7 Lunge Variations 1. Reverse Lunges Benefits. The legs encompass big muscle groups, such as the gluteal muscles (glutes), the quadriceps (front of the leg), the hamstrings (muscles in the back of the leg), and the flexor group (lower leg). Make sure your forward leg knee stays in alignment with your ankle. Most people think the squat is the ultimate lower body exercise, but lunges have some benefits squats don’t have. Tightness in the groin, hip, and ankle can make this move challenging. By moving in a side-to-side motion rather than the traditional lunge motion of forward and back, you recruit your thigh muscles and also work on your balance and stability. Side Lunges. Evening out strength between legs also brings the advantage of helping you to strengthen your squats and deadlifts and lower your chance of injury. The other muscle groups involved are your Hamstrings, Glutes, Calves with your core acting as stabilizers. Repeat for your selected number of reps. Try 600 Secs on Openfit for free, and get even more leg and butt workouts in only 10 minutes! You can also perform weighted lunges using barbells or dumbbells for added challenge. Balance: This unilateral exercise, which trains each leg separately, activates your stabilizing muscles, and helps you become more balanced and coordinated. Here are just a few reasons why you should do this exercise. Find related exercises and variations along with expert tips Lunges target large muscle groups of your lower body; this boosts your metabolism and … Land in a lunge position with your front legs knee at a 90-degree angle your knee should now be directly over the ankle. The Reverse Lunge can be an easier exercise for beginners, and the TRX will help increase the stability of the body as it works against its own resistance. If you can perform more lunges with one leg then the other you can add additional focus on the weak leg to bring it up to par with the other. Step 1: Stand up straight with your shoulders pulled back, jump and while you are in the air place one foot in front and the other behind your body. The Primary muscles worked are your Quadriceps. They offer a really good workout and place less burden on the knees, reducing the risk of injury. Lunges are a form of functional training. Titan has a weighted vest that will support up to 100 lbs in increments of 2. Reverse Lunges Benefits. 2. Watch the video to learn how to Reverse Lunge with Dumbbells. Plyometric training helps you run faster, jump higher and burn more … This makes you more symmetrical and avoids overcompensating from your dominant side. 2) Side lunges help tone and shape your booty and give you a nice, strong and shapely backside. The easiest way to add weight to this exercise is by using weighted clothing. Efficiency: The reverse lunge is a compound exercise that works multiple joints and muscle groups simultaneously. Return to the initial stance and repeat. It just depends on what you are trying to work. This is especially true for deep squats and forward and walking lunges. Register for free while we are in beta and get free lifetime access to our fitness tools that include an easy to use Calorie Counter, High-Intensity Interval Timer, Multiple Fitness Calculators and our Exercise Logger. We offer free fitness tools to help you reach your fitness goals. 2 minute read Side lunges allow you to work your hips, glutes, and thighs a bit differently than the standard squats and lunges while still targeting the same major muscles of the lower body. Step 2: Drive your front legs heel into the floor creating as much momentum as you can and jump up alternating your legs landing back in the lunge position. It is significantly more difficult than the traditional lunge since it requires you to jump explosively and switch your foot positioning in the air. First, start off with your body weight. Weighted clothing is the straightforward option since you just strap the vest to your body and there is nothing that you have to hold when performing the lift. Learning how to do a stationary lunge will work your thighs, firm up your backside, and can help condition your legs for everyday movements. - Cynthia Sass. So, they have to be trained with different exercises and diverse planes of motion. Proper Form The Reverse Lunge, or Step-Back Lunge, is an under-appreciated variation of a popular leg exercise. Stand tall with your chin and chest up, shoulders back, and your core tight, Take a big step back and land on the ball of your feet, Bring that leg back to the starting position, You can keep working on that leg for 8–15 repetitions and switch legs, or alternate legs, Keep the front leg on a 90-degree angle so that your knee doesn’t pass your toes, which prevents straining the knee, Avoid keeping your shoulders forward and rounding your back, which put unnecessary stress on your back. To continue making progress, you have two primary options. Every time you can complete your desired number of reps and sets make sure you add some additional weight the next time you perform it). Benefits. If you want to build a muscular lower body, you need to include some heavy compound training into your training programs. They're a plyometric exercise. However, weighted clothing is not the only option you can hold a kettlebell or dumbbell in each hand to add extra resistance or even use a barbell across your back. Fat Loss: Since it works multiple muscles, it helps burn more calories and, subsequently, lose more fat. By performing lunge variations, you can activate different muscles. 1) Side lunges will help decrease the appearance of saddlebags because they activate those outer thigh muscle directly. Switch up your training today by adding some Jumping Switch Lunges into your routine. Each lunge variation helps target different muscles. Alignment: Working one leg at a time, also, helps you to deal with misalignments in your body and correct imbalances. Jumping lunges are performed in both general fitness programs and sports performance systems to enhance lower body power outputs, movement mechanics, and injury proof the body. Lunges are an undeniably useful leg training exercise, and with all the different possible variations there is no reason for you to get bored. Unilateral training is also a great way to make sure you are not developing any muscle imbalances between sides. A Dietitian Answers Your Top Food and Nutrition Questions, Parkrun — I Finally Joined the Global Running Phenomenon, I Learned The Scary Truth About Exercise, It’s a Drug, 5 Things You Should Always Do To Improve The Quality of Your Life. "Yet if you (like so many!) The way of developing great legs and glutes is by applying diversity to your workouts. The side lunge adds a lateral movement that is often neglected in more traditional lower body exercises, such as squats and forward or backward lunges. But the more you do side lunges, the more you'll … Weighted Lunges. You can target hips, glutes, and thighs all in one simple motion. Flexibility & Mobility: Reverse lunges involve a big movement, which helps you increase your hip’s range of motion and make you more mobile. It just depends on what you are trying to work. There are many benefits to the stationary lunge and just as many reasons you should incorporate them into your workouts. Efficiency: The reverse lunge is a compound exercise that works multiple joints and muscle groups simultaneously. Unilateral exercises like this are crucial to include in your training. The TRX Reverse Lunge is a lunge variation that is performed using the TRX Suspension Trainer. The deeper you can get with the side lunge the more emphasis you will place on the buttocks and also the thighs. Need to warm up your arms and legs before a high-intensity workout? Adding a light weight to a traditional lunge doubles the benefits and improves your balance. Aesthetics: Reverse Lunges help sculpt a rounded boot and beautiful legs. We offer a free online HIIT timer you can use for free. You are not trying to perform some little hop when you are doing the hop/jump portion. Here are just a few benefits of lunges: Switch Lunge Video and Image Exercise Guide, free fitness tools to help you reach your fitness goals. This lunge move works your quads, glutes, and other leg muscles to help you sculpt a stronger lower body. Stepping backward challenges your balance and body awareness, says NYC-based trainer Rachel Mariotti , who's demo-ing the exercise in the video above. Clock lunge. This lateral movement targets the inner and outer thighs and helps to strengthen and tone those areas of your legs. speed switch lunge is a alternative exercise that primarily targets the hamstrings and to a lesser degree also targets the abs, glutes, hip flexors, lower back, outer thighs and quads. Aesthetics: Reverse Lunges help sculpt a rounded boot and beautiful legs. Over time when you feel you have nailed your form, you can add extra resistance with Dumbbells, Barbell(probably the hardest due to you having to balance the bar on your back while jumping), Kettlebells or a heavy-duty weighted vest. When they start to get too easy, you can always grab some dumbbells and make the exercise more challenging. You need to generate as much force as possible and launch your body up in the air remember this is also a plyometric exercise. Jump lunges are one of those exercises that work great in traditional set/rep based training or a High-Intensity Interval training program. Unilateral exercises are shown to help increase your balance, stability, and coordination. Switch lunges are a heart-pounding, total-leg burning lunge variations that work well in HIIT workouts. Talk to any personal trainer about the secret to toned legs and you'll likely hear the word "lunge. 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