Although we seem to like to complicate our fitness, it doesn't have to be. If you squat, clean, press, and clean regularly, you're probably pretty fit. What you should not forget is to introduce strides into your training routines. I know a lot of people hate them (me the first), but they are just as interesting as squats.
Why doesn't anyone ask what their one rep max is for strides? Looking at it from a training standpoint, it's a safe and incredibly effective way to work your glutes, hamstrings, and core. Strides are effective for improve balance and eliminate muscle imbalancess, in addition to increase gluteal activation and hip flexor flexibility.
Luckily, when it comes to this exercise, the variety is as limitless as an all-you-can-eat buffet. So that you get out of your monotony, we teach you 5 types of lunges that will activate your lower body in a brutal way. I warn you that if you go too far, it may be that the next day you will not be able to go down the stairs. Be consistent with the load, volume and intensity.
jumping stride
For those who think that the classic lunges are too easy, I encourage you to add jump! You don't need to jump very high, as the hip action to gain momentum will provide the necessary explosive punch you're looking for. Watch that you land correctly, with the knee slightly out and cushioning the fall.
Strides with displacement
You won't think lunges are easy after going half a mile doing this exercise. You can do it at the park, in the workout room, or on a treadmill. Do not put a very high speed, and encourage yourself to do 500 meters of stride.
Lunge back
If you want to gain some weight, this is the version you are looking for. It is much safer (and stable) to do a backward lunge. Place a bag or a bar behind the neck and perform several repetitions.
forward lunge
The forward lunges will not only make your butt burn, but also your abs will not notice. Check, with the help of a mirror, that your knee is not exaggeratedly in front of the tip of the foot. And the back leg should not be crossed behind either, keep the hips straight.
Overhead Dumbbell Lunges
If your mobility allows it, try doing lunges with a dumbbell overhead (with one or two arms). You can do them forward, backward, scrolling or in place. Choose your own version and activate the scapulae well so that the shoulder does not suffer.