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<p><br>To continue on &amp; having discussed 7 squat variations last time I felt this would be a great time to also discuss lunges, their variations, value, risk factors along with regressions &amp; progressions for programming into your clients training plan. Lunges are a fantastic alternative to the squat, since they utilise the same joint actions. <br></p>
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<p>The lunge, in my opinion, is fabulous way of conditioning the lower body for hypertrophy, strength, shape and stability all in one simple movement. The increased challenge compared to the squat is in the balance upon and asymmetrical base of support. <br></p>
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<p>Like the squat there are several variations that make this movement interesting as well as easy to regress or progress within your clients training plan. Let’s discuss..</p>
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<p><br></p>
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<h3><strong>Style a). Static Lunge </strong><br></h3>
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<p><strong>What Is It? </strong></p>
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<p>One foot placed in-front of the body, the other foot behind resting on the ball of the foot with the heel lifted. The width of stance can be altered however generally there is more balance if done with a natural hip to shoulder width between the feet when looking into the mirror. Also generally the body will be positioned midway between the 2 feet. </p>
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<p>The individual moves straight down &amp; up with or without bar using knee, hip and ankle flexion &amp; extension.<br></p>
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<p><strong>Why Do It?</strong></p>
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<p>Great hip extensor &amp; thigh conditioner</p>
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<p>Great for lower limb stability - If your client is ready for this as part of their programme  </p>
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<p>Allows individual to achieve increased range of motion under load through the hip in particular, compared to the squat for example. <br></p>
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<p><strong>Why Not Do It? </strong></p>
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<p>If an individual struggles with balance, coordination and/ or basic leg strength this could be a very challenging move. </p>
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<p>Body weight low range squatting possibly holding onto a static support might be a regression option here.</p>
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<p> <br></p>
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<h3><strong>Style b). Walking Lunge </strong><br></h3>
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<p><strong>What Is It?</strong></p>
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<p>As the title states this type of lunge uses a walking motion. Including a deep lunge down &amp; up for each step taken <br></p>
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<p><strong>Why Do It?</strong></p>
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<p>A personal favourite again as a variation with great transference into movement health &amp; sport.</p>
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<p>Great for fuller range through hips under a variable functional load.</p>
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<p>Increased load through each leg versus a body weight squat</p>
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<p>Also allows for variations (like the squat) in terms of equipment. Ie back bar position, front bar position, overhead bar, single arm overhead KB/DB, suitcase carry single or double KB/DB etc<br></p>
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<p><strong>Why Not Do It?</strong></p>
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<p>Again if the individual struggles with coordination and/or lower body strength this maybe too advanced initially. However shallow ranges might be an option initially performed slowly to allow time to control the movement.</p>
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<p><br></p>
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<h3><strong>Style c). Bulgarian Split Squat </strong><br></h3>
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<p><strong>What Is It?</strong></p>
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<p>With the back leg elevated upon a bench/block or box, while performing a static lunging taking most of the load through the front leg, with the option of a bar across the back / shoulders. <br></p>
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<p><strong>Why Do It?</strong></p>
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<p>Great to load front leg more specifically as it alters angles in relation to gravity &amp; load.<br></p>
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<p><strong>Why Not Do It?</strong></p>
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<p>This is an pretty advanced move particularly for a beginner due to the lack of neuromuscular feedback (ie balancing on just 2 points - front entire foot, back foot just the toes)</p>
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<p>Balance will be challenged as well as strength. However using just bodyweight and possibly even using something static to hold onto for additional balance can help regress this great move.</p>
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<p><br></p>
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<h3><strong>Style d). Pistol Squat </strong><br></h3>
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<p><strong>What Is It?</strong></p>
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<p>This move is in here because its single leg movement, although some may deem it a squat variation. </p>
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<p>Standing on one leg only, with the spare leg out in front, lower the body down into the A2G position (full range of motion) before standing back up - all while balancing only on the one leg. <br></p>
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<p><strong>Why Do It?</strong></p>
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<p>This is probably the toughest ‘lunge’ type of movement but it has lots of crossover considering that, even with only body weight, it is a very advanced &amp; for most a massive challenge. </p>
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<p>Can be done using a TRX for support but this can also result in a cheat compensation by using the upper body to pull out of bottom position. However this ‘cheat’ is also a great regression<br></p>
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<p><strong>Why Not Do It? </strong></p>
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<p>The large increase of forces transferring through the knee taking the entire body weight through its full range.</p>
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<p><br></p>
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<h3><strong>Style e). Shrimp Squat </strong><br></h3>
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<p><strong>What Is It? </strong></p>
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<p>This is almost the same as the pistol squat above.</p>
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<p>However the spare leg is held behind the body so the back knee may touch the floor at the bottom position or the individual may kneel between alternating reps.</p>
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<p>Also often performed from a kneeling start position stepping forwards into a single leg ascending lunge movement.</p>
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<p>Also often performed holding a rack or static rig for assistance or as a cheat or regression<br></p>
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<p><strong>Why Do It? </strong></p>
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<p>Same as pistol squat.<br></p>
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<p><strong>Why Not Do It?</strong> </p>
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<p>Same risk factors as the pistol squat.</p>
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<p></p>
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<p></p>
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<h3><strong>Style f). Corkscrew Lunge</strong><br></h3>
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<p><strong>What Is It?</strong></p>
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<p>Similar to a Bulgarian - this style of lunge adds the component of literally a ‘corkscrew’ motion on the front hip.</p>
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<p>Back leg elevated on a bench or box. </p>
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<p>As the individual lowers the body into the front leg, they allow the pelvis to adduct towards the front leg by dropping the hip (on the back leg). This creates a transverse loading &amp; the need for some hip abduction in the front leg on both the eccentric &amp; concentric phases.<br></p>
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<p><strong>Why Do It? </strong></p>
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<p>This is a fantastic move for really challenging pelvic strength as it brings in frontal, transverse loading on the front hip thus creating a variable of planes into the movement - possibly closer to a functional for most sports.<br></p>
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<p><strong>Why Not Do It?</strong></p>
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<p>It’s an advanced move for someone with a lack of coordination and/or lower body strength.</p>
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<p><br></p>
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<h3><strong>Style g). Plyometric (or plyo) Lunge</strong><br></h3>
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<p><strong>What Is It?</strong></p>
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<p>The most commonly used version of this is when the individual starts in a bodyweight regular lunge position. Then having lowered down to the bottom position, used the momentum of swinging the arms (forwards &amp; upwards) to assist jumping in the air, while switching the legs mid air to then land in the opposite leg forwards - repeated a certain number of times.<br></p>
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<p><strong>Why Do It?</strong></p>
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<p>This is a fantastic cardio kicker &amp; helps to develop explosive leg power as well as leg strength, conditioning etc.<br></p>
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<p><strong>Why Not Do It?</strong></p>
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<p>Again a tough option for those with less balance &amp; coordination.<br></p>
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<p><strong>Summary </strong><br></p>
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<p>The lunge has been a favourite of mine for 3 decades. It’s versatility &amp; transference, again similar to the squat, gives it huge value in any clients training programme. </p>
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<p>Everything we do sagittally with our lower body during movement will be a variation of a squat or lunge, thus giving us all good reason to include them into our clients training plans.<br></p>
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<p>Please recognise the variations for periodisation &amp; understand how you might develop a programme for an individual that fits their ability &amp; goal.<br></p>
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<p><strong>Next Time...The Deadlift</strong></p>
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<p></p>
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<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>
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