Lunges shape a great butt and define your legs. Find out here which variations of lunges there are and how you can train effectively without equipment.
Lunges are really great. They are super effective and train your lower body. You don't need to go to the gym or buy any equipment.
Just slip into your workout clothes and find some space.
The lunges train 2 muscle groups in particular: The gluteal muscles and the leg extensor.
However, due to the specific movement, the rear thigh muscles are also lightly stressed and trained.
During the execution you should make sure that your feet are hip-width apart in the starting position.
The abdomen is tense, the chest is open, the gaze is directed forward. The back is in a slight hollow back.
When you step your foot forward, your knee should never extend past the top of your foot.
The upper and lower leg should form a right angle and the knee and foot should point in the same direction.
During the exercises, make sure to push up with your heels from the lungs.
The arms should remain still on the body, so that we are not tempted to take momentum with them ;)
Are you ready? Then we'll show you 9 lunges for more variation in lunges.
For your next workout, choose 3-4 exercises that suit you. Doing all of them in a row is not a good idea, because otherwise the muscles will be overworked.
This is what training with body weight really brings!
9 Lunges for more variety in the lunges
Lunges are a great fit for a bodyweight workout. What it is and how you can train effectively, you will learn here: The 10 best training methods for your effective bodyweight training.
1. lunges: the classic variant
Before you vary your lunges, the basic exercise should sit well.
- To do this, get into the starting position: feet are hip-width apart, gaze is directed forward.
- The abdomen is tense, the chest open, the shoulders tight.
- Now take a big step forward. At the same time, lower the back knee toward the floor. But do not put it down!
- Let float nicely 3-4 cm above the mat. :) Pay attention to the front knee! Breathe calmly to keep the balance.
- The buttocks and legs are tense. And with the muscle strength from the heel you push yourself back to the starting position.
- 3 sets of 15 reps per side is a good start to practice lunges.
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2. the finishing touch for the buttocks
- Start in an upright position.
- Take a step back with your right leg.
- Bend your leg until your knee almost touches the floor.
- The front leg forms a right angle.
- Straighten up again and pull the right knee toward the chest. Without leaning forward with the upper body.
3. lunges to the back
- The lunge backwards, is easier on your knee joints and therefore more comfortable if you have problems with them.
- For these lunges, you simply reverse direction.
- Instead of taking a step forward, you step backward with your foot.
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4. lunges to the side
- From the starting position, come into a lateral lunge. As you do so, lift your leg as far as it will go to the right side.
- The hips remain parallel, the right knee is bent while the left is extended. Both feet are flat and parallel on the floor.
- Make sure that your knee does not drift over the top of your foot. To do this, push the buttocks back a little.
- Throughout the exercise, your hands are on your hips so that you balance your body through your torso rather than your arms.
- The upper body remains upright and tense.
- To protect your back, you should have a light wooden cross. Be sure to do the exercise slowly to prevent injury.
Want to do more? Try the lunge with dumbbell!
5. rocking lunges
- Looks harmless, but is really exhausting! Come from your starting position into a lunge.
- Pause for a moment to balance yourself properly. Before you put the leg back, make small bobbing movements.
- To do this, gently pull your hips up.
- A difference of just a few centimeters is enough here.
- Carefully move up and down 10 times per side. This burns properly but we are not here for fun. :D
6. lunges as a new way of locomotion
- Instead of returning to the starting position again and again, you simply put one foot in front of the other for this exercise.
- As if you were walking. Only in big steps.
- The lunges should be nice and long to really work your butt and legs.
If this squats variation is too easy for you, pick up a kettlebell.
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7. train the abdomen and arms with this lunges variation
- Come from your starting position into a lunge.
- This great exercise for the buttocks and legs can also be combined with a short abdominal workout.
- For this, of course, you should be stable in the lunge.
- When you feel confident, turn your upper body to the right during the lunge.
- The exercise is particularly effective with a medicine ball or a dumbbell. If you have enough strength, you can intensify the effect and stretch your arms straight.
- Yes, it's really exhausting. But also very effective. It's worth persevering.
- After 5 repetitions, come back to the center and then switch sides. If you feel pain in your knees, you should stop the exercise.
12 mega effective exercises for your torso!
8. lunges with lateral stretching
- With this lunge variation you'll do something for your sense of balance and your lateral abdominal muscles.
- The starting position is a normal lung.
- Place the right leg forward.
- Place your right hand on your hip.
- Extend your left hand in the air and stretch it above your head.
9. jump into your lungs
- These lunges will really get your heart rate up!
- Come into a lunge. Instead of pushing yourself into the starting position with your heel, sink your hips a little lower.
- Tighten everything nicely - buttocks, upper body and shoulders - and then: jump!
- In the air, switch legs so that you land in a lunge again, but this time with the other foot in front.
Tip: Use small tools for a better result
You can also vary the lunges by placing either your back or front leg on an elevation.
Steps are best for this, as they are not too high. Make sure that your upper body remains upright.
Or, when doing lunges with a jump, grab a small weight and tie it to your legs.
Our conclusion
Lunges are so versatile. It would be a pity to train only with the classic lunges. If you already have a good body feeling and are stable in the lunge, you can also use additional weights to the workout. This increases the effect and makes a crisp butt and beautiful legs. :)
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