2 Ways To Mix Up Lunges

The lunge is one of the favourite exercises for hikers worldwide. 

And for good reason!

It is simple, effective and works some muscles very relevant to hiking.

However, as with any exercise, the body tends to get used to them pretty quickly.

And if you are not regularly giving the body new challenges with your exercises, it will not have any reason to adapt and get stronger.

Now, there are numerous ways to progress an exercise (such as adding extra weight, doing more sets, etc), but today, I want to share two slightly different options for your lunges.

These are simple and effective and can be used by any hiker (whether you are training at home, in a gym, or outdoors).

Here they are:

1) Add A Deficit

A 'deficit' lunge involves standing on a small plate or box and lunging off it (either forwards or backwards).

The idea here is because your start position is slightly higher than the ground, this adds a bit of range of motion to the movement.

When you first do this, use a small plate/box (it doesn't need to be much more than an inch or so in height). And take your repetitions slow and controlled.

It is a simple change, but adds a big punch of extra challenge!

2) Change Up Your Weight Placement

How you hold your weight can significantly impact how you feel when you exercise. 

Some positions will feel a bit 'easier' (and allow you to use more weight), and some positions will feel a bit 'harder' (which won't let you use as much weight but will still give a good challenge).

Both situations can be very effective in keeping the body moving forward.

Here are a few different options you can experiment with;

• Holding one or two dumbbells at your side
• Holding one dumbbell at your chest
• Having a barbell or backpack on your back
• Holding a barbell or backpack at your belly
  
  

*Just choose one option here, and stick with this for 3-4 weeks before changing to another.

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As you can see, these are pretty simple!  

But if applied, they can add a good amount of new challenges to the body to ensure it is regularly moving forward.

So, if you have been doing the same old lunges for a while now, give one of these options a go!  

And it will serve you well.

Yours in trekking,​

Rowan