Beyond Squats and Lunges: Part 1

I'm sick of classic lunges and squats, what else can I do for my legs?

I've decided to break this up into two responses. This week, we'll tackle the lunge portion and next week the squats. That being said, instead of just throwing out either of these exercises, why not try adding some variety to these traditional movements? There are many different forms of the lunge, such as the reverse lunge, lateral lunge, walking lunge, skater's lunge, etc.

In addition, you can also utilize a slide board, especially with the reverse or lateral versions in order to add a different stimulus to the movement pattern. If you don't have a slide board, you can place a small hand towel under your sneaker and perform them on a wood floor.

The Exercise Prescription: Perform three sets of 10-12 reps per side. Make sure you take three seconds to lower yourself, pause slightly in the bottom position and then take one second to return to the start position. Perform all reps on one side and then switch legs.

Here's how to do the moves:


Reverse Lunge-Slide Board: Start by placing your hands on your hips and placing one foot inside the slide board bootie and on the surface of the slide board. Your other foot should be on the floor just in front of the slide board and flat on the surface (photo 1). The non-sliding leg is actually the one that you will use to lower and raise yourself.

Reverse Lunge-Slide Board: Next, proceed to lunge backwards by sliding your foot back until you're in an extended position while keeping a vertical torso. (photo 2). The knee of your trail leg can bend as you slide the leg back, but do not let it touch the slide board. Your front leg should be bent to about 90 degrees at the bottom position. Remember to keep your torso upright throughout the movement. Return to the starting position by standing up using the front leg.