Fortunately, there are … All rights reserved. Save my name, email, and website in this browser for the next time I comment. There are many more alternatives to lunges that you can find out there. Lower Back+Glutes+Quads+Hamstrings Position the barbell behind your neck on top of your shoulders with your feet shoulder width apart. The deadlift works a similar range of muscle groups compared to lunges, with the quadriceps, glutes, inner thighs, hamstrings, calves and lower back involved in the movement. Picking a poor substitute may mean that you are inadvertently ignoring an important muscle group. A sturdy chair or bench usually makes a great height to be used for these. Your elbows should go inside of your knees. Choose a steep hill, but one that isn’t too long. This works the knee in a way very similar to how lunges do. The Reverse Lunge, or Step-Back Lunge, is an under-appreciated variation of a popular leg exercise. Lunges are one the best exercises you can perform in the gym, period. As compared to the basic barbell lunge, the barbell reverse variation puts more pressure on your knees. Hey, you're really just moving up and down from the … © 2019 Two valuable exercises to have in your leg workout arsenal are leg extensions and dumbbell lunges. Barbell Deadlift. Descend to the bottom of the lunge before returning to the start without moving your foot stance – that’s one rep. Rinse and repeat for both legs. These are great for both strength and conditioning. Or should I maybe start with very light weight until I build up the strength. Maintain your balance while you do a series of slow squats. You can load this with a dumbbell, kettlebell or barbell – and you can even do this one using a smith machine in the gym since you will only be moving vertically. Do all your reps and repeat with your other leg. The barbell squat is one of the most popular lower body exercises due to its efficiency; the squat works more than 256 muscles and is the "king of all exercises," according to fitness website Muscle & Strength. ... To perform a deadlift, stand with your feet slightly wider than hip-width apart with a barbell in front of your feet. Target muscles:Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris) Perform repeat sets of hard sprints up the hill, walking down slowly to give yourself plenty of time to recover. Keep the body in an upright position. Reverse Lunge Variations and Alternatives How to Do the Reverse Lunge – Form and Technique Step 1: Start with the barbell on you upper back/traps, … The exercise also helps train your glutes, hamstrings, inner thighs and calves. Here are 2 kettlebell lunge alternatives you can use: 1 Kettlebell Step Ups Kettlebell Step Ups for Weak Knees Kettlebell step ups are my first choice when replacing the lunge exercise. What Are the Benefits of One-Arm Pushups? Whether you have just been doing lunges for too long and are sick of them or you can’t do them for a health reason, it is good to add some variety. 3. Privacy Notice/Your California Privacy Rights. You can still perform a traditional lunge and still be doing a different exercises. What I love about them most is their versatility. Lunges target all of the major muscle groups in the legs, such as quadriceps, glutes, and hamstrings. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to email this to a friend (Opens in new window). The deadlift is more similar to lunges than squats, as you don't have to lift a barbell over your head. Alternative: One leg barbell squat The barbell reverse lunge, as the name suggests, is a variation of the traditional reverse lunge that allows you to lift more weight than the bodyweight or dumbbell varieties. Daily Dosage Subscribe Unsubscribe 820. Any of these exercises can be performed with sets and reps similar to what you are performing now with lunges, with the exceptions being jumps, which should be done with fewer reps. You should switch up these lifts every 3-4 weeks so your body continues to progress. Lunges use your body weight to strengthen the quadriceps, hamstrings and gluteal muscles, and they can be made more challenging by holding weights. Whether you aren't yet comfortable with the hip hinge, can’t deadlift due to injury, or just want to switch things up, we’ve got 10 alternatives that hit those muscles without the back stress. As personal trainer Dani Singer explains, most people either place their knees in vulnerable weight-bearing positions, move too fast, or up the intensity before they’re ready. Perform repeat sets of hard sprints up the hill, walking down slowly to give yourself plenty of time to recover. The most important part is that you consistently change up your exercises, weights, and rep schemes so you can continue to challenge yourself and make progress. Dumbbell lunges are a highly effective lower body exercise that can help you efficiently train a number of leg muscles. The exercise works your quadriceps, calves, hamstrings and glutes. Copyright 2014-2019 by Postema Performance. The barbell lunge is a single-leg strength exercise that works the quads, glutes, and hamstrings. Squatting also helps strengthen your core, as your lower back and abdominal muscles help keep your upper body stable through the movement. Tags: training systems paramount barbell lunge alternating. Before you choose an exercise to replace dumbbell lunges, it's important that you understand which muscles this exercise trains. Check the video below for a demonstration. Are there any other alternative lifts/movements that will hit the same muscles as a barbell/dumbbell lunge? Sorry, your blog cannot share posts by email. With these, you hold the dumbbell or kettlebell close in front of your chest, with your elbows pointed down towards the ground. This looks the same in a photo as the barbell lunge. 7 Great Tricep Pushdown Alternatives for Your Workout, 7 Best Seated or Lying Leg Curl Alternatives. If you use lunges for endurance and conditioning, as opposed to strength training, hill sprints are a viable alternative. The main muscle group worked by dumbbell lunges is your quadriceps. Do Leg Lifts Burn Fat? Before you begin a workout routine, be sure to consult your doctor to be sure you are healthy enough. Alternately lunge forwards until the back knee is just off the floor and both knees are at right angles. Although a seemingly simple and effective full-body move, the lunge is often difficult to perfect—especially if your knees are sensitive or recovering from injury.