The lunge is a great exercise on a number of levels. It builds functional strength, improves athleticism and effectively builds size and strength in all the major muscles of your lower body. What’s not to like? (Besides the crippling next-day soreness, that is?)
Still, lunges lay on the periphery of leg day exercise selections, often taking a backseat to more en vogue mass-builders like squats and leg presses. But if you want to build legs with finish that can also run, jump and lift with the proficiency of an NFL Pro Bowler, you’ll start building the lunge into your routine. The good news is that lunges allow you to beyond the cookie-cutter, up-and-down, three-sets-of-10 realm of squats. Lunges, by nature, are dynamic and allow you to move through various planes – as was intended – and it lends itself to alternative rep schemes that provide a break from the norm.
By implementing these six tactics, you’ll be able to ratchet up the intensity (and variety) of your leg workouts, recruit more total muscle and hold on to or recapture a bit of the athleticism of your youth…but you may want to keep your masseuse on standby.