Once you've mastered the proper technique for these different exercises, incorporate each of them at different times into your leg routine to continually shock your legs with a variety of exercises and training intensities. Think of it the same way you would lunges, where taking a larger step forward keeps your knees from tracking over your toes. A step-up is a functional alternative to a barbell squat, and it targets the same muscle groups. Learn the more basic leg exercises, including squats and leg presses, and then gradually advance to basic lunge variations before moving up to the more advanced lunges. A lunge is a single-leg squat in which you use the nonworking leg to balance yourself. Doing lunges correctly means lowering only until your thigh is parallel to the floor and not letting your knee overshoot your toes. Smith Machine Squat. Lunges and Step-Ups. Refer to the illustration and instructions above for how to perform this exercise correctly. Below are a list of exercises that you can use as an alternative to the ones on your programme.

Because lunges and step-ups work each leg individually, you do not need to use as much weight to challenge the muscles as you do with a squat.

... and reverse lunges (see the walking lunge alternative section below).

Stand holding a barbell on your shoulders and 1 foot placed onto a high box or bench. The barbell lunge is a single-leg strength exercise that works the quads, glutes, and hamstrings. ALTERNATIVE EXERCISES. Alternating bodyweight lunges is a gym work out exercise that targets quadriceps and also involves calves and glutes & hip flexors. This exercise will also improve hip mobility, core stability, and muscular balance on both sides of the body. Switch up the tried-and-true lower body exercise with these lunges that will help you avoid a plateau. Walking Lunges Exercise Guide. 21 Glute Exercises That are Better than Barbell Hip Thrusts in Articles on November 13, 2018 February 28, 2020 Share Facebook Twitter Pinterest Google+ Email There’s a powerful and physique-altering exercise that athletes, supermodels, every goddamn Instagram fit chick on Earth, and even The Rock himself use to unflatten their droopy pancake-shaped asses. The exercises become progressively harder as you scroll down. Keeping form with a walking lunge can be more difficult than a static lunge, especially for beginners, and if you already have a knee injury, or you're carrying some extra pounds, lunges are probably not the best exercise for you. Each lunge variation helps target different muscles.

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