Lunges can also help you with a muscle building goal because having strong legs, core and cardiovascular system are all part of the foundation of developing the overall strength necessary to build a lean sculpted physique.
Furthermore, all variations of lunges are considered “functional” exercises. Practicing functional movements such as lunges will help you to prevent and decrease risk of injury in your daily life when picking up heavy objects, moving furniture or simply lunging to catch or pick something up off the ground.
There are many different variations of lunges, which is awesome for keeping your workouts fresh and interesting.
I recommend trying and using all the different types of lunges in your workouts and keeping your focus always on good form.
You are welcome to add resistance (weights, bands, or machines) to any of these lunge variations, but it’s not necessary to get good results, especially if you’re a beginner.
First try these lunges with no equipment at all, just your body weight, and once they start to feel easy you can experiment with adding a bit of resistance.
Here are some of my favorite lunge variations.
(Hint* Scroll to the end if you want to see a sample workout using all of these lunges)
1) Reverse Lunges