When deciding which movements to combine with lunges, decide whether you want them to function main muscle groups, accessory muscle groups, or unrelated muscle groups.
This decision would be influenced by the workout objectives you want to achieve.
Choosing supplemental or equivalent workouts to combine or superset with a lunge is best for getting a thorough leg workout.
Lunges and other leg exercises can help you grow lean muscle, lose calories during and after the workout, and offer you tough, healthy legs.
To supplement your leg building needs, couple movements like the Romanian deadlift, front squat, and Bulgarian split squat with your lunge routine.
A comprehensive leg fitness program will aid in the development of your quads, hip flexors, hip adductors, hip abductors, glutes, calves, and hamstrings.
Combining back and core movements with lunges results in a solid whole body.
Try this list of movements to do in conjunction with lunges.
Exercises to Pair with Lunges
1- Sumo Squat with Dumbbells
Lunges are excellent workouts for strengthening the quads and inner thighs.
A sumo squat is an excellent workout to match with a lunge.
Dumbbell sumo squats will even work your inner thighs and quads, as well as your glutes, hamstrings, and back.
To make things more difficult, convert the sumo squat into a thruster and push your arms up into a shoulder press as you rise from the squat.
2- Romanian Deadlift
The Romanian deadlift is an excellent movement for working your posterior chain.
The Romanian deadlift targets your hamstrings, glutes, and back.
Romanian deadlifts are excellent exercises to superset with lunges since they allow for a smooth transition from one to the other.
Simply catch a pair of dumbbells and begin lunging.
3- Kettlebell Swing
The kettlebell swing is an excellent complement to the lunge.
Kettlebell swings can strengthen the glutes and back, making it easier to complete a strong lunge.
Allow your glutes to do the majority of the lifting and your arms to follow the body.
4- Bulgarian Split Squat
The Bulgarian split squat is a practice that is close to the traditional lunge.
You will use the same shape as the lunge, except the back leg will be hitched up on a bench or pole.
This movement will mostly work the inner thighs, hip flexors, quadriceps, and glutes.
5- Nordic Ham Curls
Nordic hamstring curls are an excellent movement for stabilizing the posterior region of the legs and go along with lunges.
According to one report published in the British Journal of Sports Medicine, this workout will reduce your risk of hamstring injury by up to 51%.
Simply place a pad under your knees and your heels under a bar. Allow the body to sink as slowly as possible to the bottom.
Push yourself back up and repeat the process.
6- Weighted Jump Squats
A weighted squat hop is an excellent way to work the leg muscles.
Put on a weight vest and turn the squat into a squat jump.
Your legs will catch fire after a brief amount of time.
Do this if you choose to superset or couple a difficult workout with your lunges.
When you use a weight belt as your main weight, you would be able to quickly move from one workout to the next.
7- Banded Walks and Hip Abductions
A band walk or hip abductions are two exercises that will help you balance your knees and hips.
When performing major muscle groups, you can have an accessory exercise to help balance and support the joints.
Monster party walks and banded hip abductions are excellent ways to do this.
Another exercise that can be done in conjunction with lunges.
- Box Jumps
- Pistol Squats
- Front Squats
- Calf Raises
- Stair Climbers
- High Knees
- Mountain Climbers
- Side to Side Shuffles
- Curtsy and Side Lunges
When working on a great leg workout, make sure to include certain moves that can supplement and complement your lunges. Use main and accessory drills that complement the lunge. As a result, you can develop solid and healthy legs, as well as encourage flexibility and strength in the body. Choose exercises that are demanding and can assist you in completing and achieving your objectives.