Lunges are a great addition to your leg day routine. There are multiple variations to try
and can be modified to recruit different muscle groups depending on your goals. A more narrow stance is going to recruit your quadriceps more readily, this is a group of muscles on the front of your thigh responsible for primarily knee extension, including your rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius. A wider stance is going to more readily recruit and activate your glutes and hamstrings. Your hamstrings are the group of muscles on the back of your thigh, responsible for primarily knee flexion and some hip extension, including your biceps femoris, semimembranosus, semitendinosus.
In this video, I demo some variations of lunges including standard lunges, back, front, walking, side, and bulgarian split squats (which in my mind are essentially a lunge variation).
With all of these you can increase resistance by using a barbell either on your back or loaded in the front as pictured below. You can also hold dumbbells in either hand or one dumbbell/free weight loaded in the front, also pictured below. Remember, if you are looking to build muscle, you need to lift heavy enough. If your last few reps are not difficult, increase the weight.
You can also mix things up and challenge your balance and core strength by incorporating a bosu ball or an upper body twist as pictured below.
Lastly, make sure, as with all exercises, to be aware of your posture and body position.
So, now that you know some your options and the logistics, enjoy the video and comment below!
p.s. thank you to the person who requested this EOTW, I always appreciate help coming up with new blog posts 🙂