When you ask people what their “go-to” exercise is for the lower body, many mention squats. However, lunges offer many of the same benefits as squats and there are even more lunge variations you can do to shift the focus of the exercise or change things up. Lunges work every muscle in your lower body but also give your mid-section, the all-important core muscles, a workout. Plus, lunges are often an easier exercise for beginners to do, although they present more of a balance challenge than squats. Don’t give up squats but make room for lunges too.
Most people start with front and back lunges but stepping forward and backward into a lunge mainly works your quads, hamstrings, glutes, and core. If you have balance issues or aren’t comfortable with lunges, you can always start with static lunges, lunges where you lower your body into a lunge while keeping your feet static. Static lunging is a good way to get comfortable with the movement. Then, you can progress to front or back lunges. Static, forward, and backward lunges mainly target the muscles in the front and back of your thighs. When you’re ready for a total leg workout, diagonal lunges are a better option. First, let’s look at how to do one.
How to Do a Diagonal Lunge
- Stand straight with your feet placed together and your hands on your hips.
- Step forward with your left leg at a 45-degree ankle while keeping your head straight and shoulders back.
- Lower your left knee down toward the floor.
- Push against the floor with your left foot to propel your body back to the starting position.
- Switch legs and repeat.
Tips for Improving Diagonal Lunge Results:
- Tighten your core with each repetition to recruit your core muscles more.
- Push off your heels to maximally target your glutes when you come up from a diagonal lunge.
- Keep the bulk of the weight on the front leg when you lunge diagonally.
- Make sure when you lunge, the knee in the front doesn’t track past your toes.
When Should You Add Weights?
You can increase the challenge of diagonal lunges by holding dumbbells in each hand when you do the exercise, but don’t be too quick to grab the weights. If you’re a beginner, start with bodyweight diagonal lunges. By not using weights, you can focus on form and avoid adopting bad habits. Once you’ve mastered the movement, add a light pair of dumbbells and advance from there. When you can comfortably do 10 to 12 lunges, increase the resistance by 10% every week or so. Adjust the weight to a resistance that allows you to do around 12 lunges and aim for 3 sets.
Why You Should Include Diagonal Lunges in Your Fitness Routine
Like other lunges, diagonal lunges work the quadriceps, hamstrings, and glute muscles. However, stepping diagonally targets the inner and outer portions of the thigh more than a standard lunge does and also works the large gluteus maximus muscle and the smaller gluteus medius muscles more. These muscles often don’t get as much focus as the quads and hamstrings that make up the front and back of your thighs.
Lunges also work the muscles in your core, as they act as stabilizers each time you lunge. You’ll feel the burn in your obliques and even the deep abdominal muscle group called the transverse abdominus gets a workout. The transverse abdominus is a muscle that often gets ignored but when it’s strong, it pulls in your tummy. Strong transverse abdominis muscles also lower the risk of low back pain.
Closely akin to diagonal lunges, is the side lunge, another lunge variation that works your inner and outer thighs more than front and back lunges. With a side lunge, you start with your feet shoulder-width apart and step to the side rather than forward or backward. You should feel the movement, especially in your inner thighs. Side lunges are a good exercise if you play sports that involve side-to-side movements, like tennis. By adding diagonal lunges and side lunges to your routine, along with front and back lunges, you’re lunging in multiple directions and increasing the muscles you work.
The Bottom Line
Diagonal lunges are a variation many people don’t take advantage of but should. They emphasize the outer thighs and glutes more than a standard lunge. By doing a variety of lunge variations, you’ll improve your lower body strength, work your core muscles, and improve mobility, balance, and flexibility. As with all exercises, when including lunges, focus on form over quantity. You’ll get more benefits doing 10 lunges with strict attention to form and mechanics than doing 15 or 20 sloppy ones.
Also, be aware that lunges of all types place stress on the knees. If you experience knee discomfort, make sure you’re using good form. One reason you might have discomfort when you do some lunge variations, especially the forward lunge, is your glutes are too weak. Glutes weakness can limit your range-of-motion and make it hard to keep your knees in alignment when you squat. So, you may need to work on strengthening your glutes to improve your lunge. If you consistently have knee pain when you do the exercise, lunges may not be for you.
If you have healthy knees, keep lunging and do a variety of lunge variations. They’re one of the best exercises for building lower body strength and improving balance and should be a staple in your strength-training routine. Plus, lunges work the muscles in your lower body in a functional way, meaning they can improve how you do many of the movements you do in daily life such as walking, running, and climbing stairs. Make them part of your routine, vary the type you do, and listen to your body. If you experience knee pain, stop and reevaluate your form. If it persists, reevaluate whether lunges are the right exercise for you.
References:
- net. “Lunges and straddles help build leg strength and flexibility”
- org. “5 Lunge Variations for Leaner Legs”
- NSCA Personal Trainer Quarterly. “The Undervalued Lunge” JONI BOYD, PHD, CSCS, AND KATY MILTON, MS.
Related Articles:
How to Target Your Glutes More When You Do Lunges
Front vs Back Lunges: What Are the Advantages of Each?
5 Movement Patterns to Master for Greater Functional Strength
More Than a Leg Exercise: 5 Reasons to Love Lunges
Do You Hate Squats and Lunges?
Are You Making These Common Lunge Mistakes?
Squats vs. Lunges: Which is Better for Glute Development?
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STS Strength 90 Day Workout Program
All of Cathe’s Strength & Toning Workout DVDs
Total Body Workouts
Lower Body Workouts