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August 22, 2016

First things first: lunges are awesome. They build great single-side strength, challenge your balance and coordination, and are big-time muscle builders. Considering these benefits, they should be a staple exercise in any solid training program.

Unfortunately, there's also a downside to lunges, though it's no fault of the exercise. It's easy to get stuck in a rut, lunging the same way over and over, often to the point of severely diminished returns.

Maybe that's why you're reading this now, and if so, you're in luck. Today, we have three tough lunge variations that you can use to take this potent exercise to the next level.

 

1. Lateral Lunge With Pulse

Why this variation?

That's easy - it's a total core-burner. As you complete the pulse, your abs and lower back have to kick into overdrive to keep you from tumbling forward. 

 

2. Slider Reverse Lunge

Why this variation?

It adds an even greater balance and coordination component to the base exercise. When you're comfortable with the movement, you can load it up just like you would any other lunge. 

 

3. Alternating Lunge Jump

Why this variation?

Power training is an underrated component of fitness that many tend to ignore. The alternating lunge jump gives you some of the power benefits in a package that you're already (mostly) familiar with.


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