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Paige Waehner

Exercise of the Week - Around the World Lunges

By September 20, 2012

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Lunges are probably one of the most hated exercises in the fitness world...yet, what have lunges ever done to us besides help us build firm, strong legs? Okay, they do burn and they hurt and, according to more than one of my clients, they are "from hell," but no exercise is better for overall lower body strength and fitness.

Regular lunges are fine, but these around the world lunges (a.k.a., wheel lunge) incorporate three exercises, all in one: A front lunge, a side squat and a reverse lunge. This moves hits every muscle in the hips, glutes and thighs and the balance challenge will engage your muscle fibers in a different way. You can also try a side lunge rather than a squat, if you want to keep things a bit more lunge-y.

The key is to keep this move slow and controlled and try to use the strength of your legs rather than momentum as you move from one exercise to the next. You can also hold weights for added intensity.

Do it right: Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe. Step back and immediately step to the left into a squat (or a side lunge). Step back and take the left foot back into a reverse lunge. Come back to start and repeat for 8-16 reps before switching legs.

September 23, 2009 at 7:18 am
(1) Glen Ellis says:

This is my COFFEE FIXING Routine.
I do lunge variations for 3 minutes each morning, while I wait for coffee to perk. 3 minutes, no breaks. In sequence: (1) left lunge, (2) right lunge, (3) Hyper-Extensions; then repeat. About 7 reps each. Partial movement at first, to warm up.

September 25, 2009 at 1:58 pm
(2) NeverGiveUpBlog says:

I wonder what kind of variations can be made for someone who can’t necessarily execute these exercises fully?

I am disabled, currently spend most of my time in a wheelchair, but I am able to move my legs and walk with assistance, although not very far, yet. My question would be are there any mainstream exercises out there for someone like me? I do not go to Physical Therapy, I don’t have health insurance since I am self employed, so I really need a good routine that will help strengthen my core and my lower body.

September 28, 2009 at 4:37 pm
(3) christyran says:

to never get up..one thing people take for granted is just standing and practicing getting up and down out of your wheelchair is great excercise for your quads. you can turn you toes out and do plie’s just modify the range of motion. I have videos where you use a bar like staff and it can help support you and give you greater range of motion. Good luck!

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