In this video we are going to go through a variety of lunges, which are a great leg exercise that also requires balance and coordination. For each exercise I would
recommend 2 to 3 sets and 4 to 8 reps per leg, per exercise. And make sure to keep your back straight throughout all of the variations. Alright let’s roll.
First up is front lunges. Start by standing straight, with your arms at your sides. From this position, step forward with your left leg to a position that is comfortable for you,
and lunge down, again, to a position that is comfortable for your range of motion, then step back to the starting position. Once you have finished with your left leg
do the same movement for your right leg. You can also perform this exercise holding dumbbells to increase the difficulty. Next is reverse or back lunges.
Start by standing straight, with your arms at your sides. And from this position step backwards with your left leg and lunge down to a position that is comfortable for
your range of motion, then step forward to the starting position. Once you have finished with your left leg do the same movement for your right leg,
and you can also perform this exercise holding dumbbells, but it does require significantly more balance. Variation number 3 is a side lunge or a side lunge squat.
Start by standing straight, with your hands together in front of your chest. From this position step to your left to a position that is comfortable for your range of motion,
keeping your right knee straight, and your feet flat on the ground, squat down bending at your left knee, again, to a position that is comfortable for you, then back
up and return to the starting position. Once you have finished with your left leg do the same movement for your right leg, and you can also perform this exercise holding a
dumbbell in front of your chest. Next up is stationary lunges. Start by standing straight, with your arms at your sides. And from this position, step forward with
your left leg to a position that is comfortable for you, then lunge up and down in a controlled motion for a set amount of repetitions. Then step back to the
starting position. Once you have finished with your left leg do the same movement for your right leg. And you can also perform this exercise holding dumbbells
to increase the difficulty and require more balance to the movement. Next up is walking lunges. Start by standing straight, with your arms at your sides.
And from this position, step forward with your left leg to a position that is comfortable for you, and lunge down, then as you come up step forward with your right foot
and perform another lunge, and continue to alternate legs as you see here. Again, you can also perform this exercise holding dumbbells to increase the difficulty.
Next up is an advanced type of lunge movement, a jumping lunge. Start by standing straight, with your arms at your sides. From this position, step forward with your
left leg to a position that is comfortable for you, and lunge down, then, from the down position, perform a jump alternating your legs, and as you land go into
another lunge down, and repeat this movement for a set number of repetitions. Advanced athletes can also perform this exercise holding dumbbells,
however, be aware that this is an extremely exhausting exercise holding dumbbells. The next lunge is a front lunge with arm curls. Start by standing straight,
holding lighter dumbbells with your arms at your sides. From this position, step forward with your left leg to a position that is comfortable for you, and lunge down,
holding the down position, and then perform arm curls. Then back up to the starting position and step forward with your right leg and perform the movement.
Alternate legs and do a set number of repetitions, and this not only works your legs, but also works the biceps and requires balance and coordination. And you can
also do this exercise performing a reverse lunge, which requires even better balance. Next up is a front lunge with side raises. Start by standing straight, holding
lighter dumbbells with your arms at your sides. From this position, step forward with your left leg to a position that is comfortable for you, and lunge down,
holding the down position, and raise the dumbbells out and up away from your body. Then back to the starting position and step forward with your right leg and
perform the movement. Alternate legs and do a set number of repetitions, and this will work your shoulders as well as your legs, and again, requires more
balance and coordination. You can also do this exercise performing a reverse lunge, which requires even better balance. And advanced athletes can perform
single arm side raises, by holding one dumbbell, and at the bottom of the lunge, to your open hip side, performing a side raise. Do a set stepping forward with your
and utter piece of trash you can always Boom. Pound that thumbs down and give me some immediate punishment for wasting your precious time. If however
you thought this video was average, or maybe even slightly above average,