Lunges are a great functional way to increase muscle mass to build up strength and tone your butt, legs and core, whilst improving your balance and stability.
If you feel yourself starting to plateau, up the intensity by;
Stationary lunges target your glutes, quads and hamstrings. You’ll put most of your weight on your front leg and use your back leg to balance, stabilise, and support your entire body. Keep your hips squared and core braced.
Lateral lunges work your inner and outer thighs and develop balance, stability, and strength. Start by standing tall with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels. Take a big step to the side whilst keeping your torso tall, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight. Push back up and return to the starting position. Focus on bending and lowering from the hips, with your back straight and core engaged to avoid collapsing over the front knee.
Walking lunges require focus on balance and coordination. This variation targets your core, hips, and glutes, and improves overall stability. They also increase your range of motion and help to improve your functional everyday movements. Each step, bring the back knee to hover close to the ground, and be sure to keep a straight back and tight core when pushing off the ground.
Reverse lunges put less stress on your joints and give you a bit more stability in your front leg. This is ideal for people who have knee concerns, difficulty balancing, or less hip mobility. You can hold weights in a neutral position by your side, or up on the shoulders with elbows forward. To progress further, you can stand on a step or a plate as to increase the range of motion to improve flexibility.
This variation can sculpt and strengthen your hip adductors, quadriceps, and hamstrings as well as improve hip stabilisation. Can be performed bodyweight or with a kettlebell or dumbbell up by the chest. During the motion, brace your core muscles and slightly lean forward. Make sure your upper body, back, and chest, stay straight throughout the movement.