Around the World Lunges

Another way to add challenge and intensity to lunges is with the around the world lunge. With this exercise you're combining a front lunge, a side squat (or a side lunge if you prefer) and a reverse lunge, which will hit every muscle in the hips, glutes and thighs. The key is to keep this move slow and controlled and try to use the strength of your legs rather than momentum as you move from one exercise to the next. You can also hold weights for added intensity.

1. Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe. Lower until the back knee comes close to the floor.
2. Push into the heel to step back and immediately step out to the left and into a squat.
3. Press back to start and take the left leg back into a reverse lunge, again keeping the front knee behind the toe.
4. Bring the left leg back to start and repeat for 8-16 reps before switching sides.

Lunges

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions. Here's how to do it:

1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
2. Hold weights in each hand (or place a barbell behind the neck) for added intensity.
3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
5. Don't lock the knees at the top of the movement.
6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

I love lunges! They're a lot of fun, and you get a lot of bang for your buck!!!