If you exercise regularly, then no doubt you've done your fair share of lunges. We love this powerhouse of a lower-body move because it can be done anywhere, and you don't need any equipment. If you've mastered the finer points on how to do a basic lunge, it's time to get creative with three variations of the popular move.
Arching Low LungeThis lunge variation (similar to Warrior 1) will strengthen the core, increase flexibility in the spine, and really give hip flexors a good stretch.
- Begin in Downward Facing Dog. Step your right foot forward between your hands, making sure your knee is directly above your ankle. Lower your left knee to the floor.
- Lift your torso and raise your arms straight into the air. Allow your hips to press down toward the floor to increase the stretch in your right hip and left hip flexor. From here, arch back, gazing at the ceiling or toward your hands.
- Stay here for five deep breaths and then repeat this pose with the left knee forward.
BOSU Ball LungeChallenge your balance by throwing a BOSU into the mix; you'll find that your core will work even harder as you steady yourself in this move.
Keep reading to learn this move and one more after the break!
- To begin, your feet should be shoulder width apart, torso erect with arms hanging straight at your sides, palms facing in. Place your right foot in front of you on the center of the BOSU, then take a slow, controlled step backwards with your left foot.
- Lower the hips so that your right thigh is parallel to the floor. At this point, your right knee should be positioned directly over your ankle, and your right foot should be pointing straight ahead. Your left knee should be bent at a 90-degree angle and pointing toward the floor; your left heel should be lifted.
- When your left knee is almost touching the floor, pause for one breath, then push up with your left foot, almost straightening both legs. This completes one rep.
- Do two sets of 10 reps on each side.
Elevated LungeBesides challenging your balance, you should really feel a burn in your butt and thighs from doing this move.
- Begin by placing the top of your left foot on an elevated surface, keeping your right leg straight.
- Bend your right knee, engage your left glute, and lower your pelvis toward the ground. Your right foot should be out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Straighten your right leg and rise back up to the starting position. This is one rep.
- Complete three sets of 10 to 15 reps on each leg.