5 New Different Lunges Exercise To Stay On Top Fitness

Just like you shouldn't eat the same foods at every meal, you shouldn't do the same old lunges every time you work out. Sure, they're convenient and easy, but so is fast food—and you know that doesn't do your body any favors. So the next time you hit the gym, try these five lunge variations for toned, look-at-me legs.

MAIN MOVE: BODYWEIGHT LUNGE

Before you try these lunge variations, make sure you have the proper form for a basic lunge.

Place your hands on your hips, and stand tall with your shoulders pushed back (a). Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees (b). Pause, then push yourself to the starting position.

LUNGE WITH BICEPS CURL

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Stand tall with your feet hip-width apart (a). Step forward with your right leg and lower your body. As you lunge, curl both dumbbells up to your shoulders (b). Lower the dumbbells and then return to the starting position (c). Step forward with your left leg and repeat (d). 

GOBLET REVERSE LUNGE

Hold a dumbbell vertically against your chest, with both hands cupping it (a).Step backward with your right leg and lower your body into a lunge (b). Pause, then return to the starting position. Repeat on the other side.

REVERSE LUNGE AND ROTATE

Grab a dumbbell and hold it by the ends, just below your chin. Stand with your feet less than shoulder-width apart (a). Step backward with your right leg and lower your body into a lunge. As you lunge, rotate your upper body toward the right (b). Pause, then return to the starting position. Repeat on the other side.

DUMBBELL LATERAL LUNGE

Hold a pair of dumbbells at arm’s length next to your sides (a). Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee (b). Pause, then quickly push yourself back to the starting position. Repeat on the other side.

CROSS-BEHIND LUNGES

Grab a pair of dumbbells and hold them at arm’s length at your sides (a). Step forward and to the side so that your lead foot ends up in front of your back foot (like a curtsy). Lower your body until your front knee is bent at least 90 degrees (b). Pause, then return to the starting position and repeat with your other leg (c).