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by heather marr

Is your workout getting stale? Don’t worry – it happens to the best of us. Lively is here with a remedy to help inject some fun into your routine. Your leg days will never be the same again thanks to this series of lunge exercises. 

Ready, set, lunge!

curtsy lunge

1. Front Foot Elevated Curtsy Lunges

You will need either a low step or a plate for this exercise.

  1. Start standing on a step, arms at your sides. This is your starting position.
  2. Step your right foot back, crossing it slightly behind your left.
  3. Lower your right knee until it almost touches the floor, keeping shoulders facing forward.
  4. Pause and push through the heel of the front foot to return to the starting position while breathing out. That is one rep.

lateral lunge

2. Sliding Lateral Lunge

You will need slider discs or a towel for this exercise.

  1. Start standing with your left foot on a slider disc and the right foot resting on the ground. This is your starting position.
  2. Push your hips back while you begin sliding the left leg far out to your left side until it is fully extended. Your hips will be back, and your right knee bent.
  3. Slide your left leg to return to the starting position while breathing out. That is one rep.

3. Forward Lunge with a Pulse

  1. Start standing with arms at your sides. That is your starting position.
  2. Step forward with your left foot and lower the right knee until it is nearly touching the ground.
  3. Pushing through the heel of your left foot, drive upwards while raising your right knee up from the ground.
  4. Immediately lower the right knee until it is nearly touching the ground again.
  5. Pushing through the heel of your left foot, return to the starting position. That is one rep.

landmine reverse lunge

4. Landmine Reverse Lunge

You will need a barbell set into the landmine for this exercise. If you don't have access to a landmine, you can position one end of the barbell into a free corner of the gym.

  1. Start standing facing the landmine, holding the end of the barbell at your chest. This is your starting position.
  2. Step back with your right foot and lower the right knee until it is nearly touching the ground.
  3. Pushing through the heel of your left foot, return to the starting position while breathing out. That is one rep. 

suspended lunge

5. Suspended Lunge 

You will need suspension trainers for this exercise. 

  1. Start standing facing away from the anchor point with your right foot set in the straps, knee bent. Your left foot will be placed firmly on the ground. That is your starting position. 
  2. Bend the left leg while extending the right leg behind you into a lunge.
  3. Lower your right knee until it is nearly touching the ground.
  4. Pushing through the heel of your left foot, return to the starting position while breathing out. That is one rep.

plyo lunge workout

6. Plyo Lunge

  1. Start in a lunge position, back knee nearly touching the floor.
  2. Jump, swinging arms as you switch leg position midair to land with opposite leg in front. Make sure you land in a full lunge position, with the front knee bent and back knee almost to the ground.
  3. Repeat the movement, swinging arms as you switch leg position midair to land with opposite leg in front. Each jump is one rep.

around the clock lunge

7. Around the Clock Lunge

  1. Start standing with your arms at your sides. That is your starting position.
  2. Step forward with your right foot and lower the left knee until it is nearly touching the ground.
  3. Pushing through the heel of your right foot, return to the starting position.
  4. Take a large step to your right side with your right foot.
  5. Lower into a lunge with your right knee bent, pushing your hips back. Your left leg will be straight and extended. 
  6. Pushing through your right heel, return to the starting position.
  7. Step backward with your right foot and lower the right knee until it is nearly touching the ground.
  8. Pushing through the heel of your left foot, return to the starting position.
  9. Step backwards with your left foot and lower the left knee until it is nearly touching the ground.
  10. Pushing through the heel of your right foot, return to the starting position.
  11. Take a large step to your left side with your left foot. 
  12. Lower into a lunge with your left knee bent, pushing your hips back. Your right leg will be straight and extended. 
  13. Pushing through left heel, return to the starting position.
  14. Step forward with your left foot and lower the right knee until it is nearly touching the ground.
  15. Pushing through the heel of your left foot, return to the starting position. That is one rep around the clock.

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**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


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