The magic of the lunge

Posted: April 23, 2014 in Uncategorized

ImageWhen you look at the lunge, a lot of people will look at the exercise and pull their faces. Those are the people that think that the lunge is a stupid exercise. What you will find is that they will go try this exercise in the privacy of their own living room when the whole family is sleeping and find out (the next day) that they cannot walk and that it is quite a difficult and highly effective exercise. Those people will never do a lunge in public and that is fine, because they are surely doing them in private and it is better than nothing. 

A lunge is basically single leg work. Maybe it is something that the big lifters don’t look at due to the ladylike fashion a lunge is done, but something to look into none the less. So even if you are a big lifter, go ahead, read this anyway and go do the variations of this single leg exercise in your garage gym when no one is looking, but do them anyway.

No to get into the nitty gritty of this exercise. Again, we need to look at the progressions to do this safely and to progress to the all elusive and powerful pistol. This is the exercise to do for ultimate strength. When looking at the lunge, the big powerlifters out there has one thing right, you have to be able to squat and do the big lifts first before lunge. In fancy talk, bilateral (both legs) work before unilateral (one leg) work. Bilateral work will offer you the stability that you need before you go onto the humble lunge. Yes, all of us usually think that yeah, the lunge, easy, so let us start with it. Big oops if you do. When you do a squat, you do not rotate at all. When you look at the lunge and all its many variations is technically still bilateral because both your feet is on the ground but it doesn’t give you the stability because of a more narrow stance.

Ok so with all the talk, lets jump straight into the progressions of the lunge

Bodyweight static lunge

Bodyweight forward lunge

Bodyweight walking lunge 

Bodyweight reverse lunge

Bodyweight slideboard or Valslide reverse lunge

Bodyweight deficit reverse lunge

Weighted vest walking lunge

Dumbbell walking lunge

Barbell walking lunge

Barbell front walking lunge

Barbell Zercher walking lunge

Dumbbell contralateral load deficit reverse lunge

Barbell deficit reverse lunge

So, loads of variations, start at the top and work your way down the list as you become better and stronger. Remember, the squat is still king and you have to be able to do this properly BEFORE you move onto the magic of the lunge.



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