How to do Multi-Directional and Rotational Lunge Exercises

Doing the same workout routine day in and day out can quickly become boring and mundane. The trick to spicing up your workout is to learn variations on the same exercises to keep things exciting. If you want to do multi-directional and rotational lunge exercises, follow these steps to get the best workout possible with just a little bit of time and some dumbbells.

Difficulty: Moderate

Instructions

1. Raise your dumbbell's weight progressively--it's a quick and easy way to increase the intensity of your workout. Start off with a small weight, as you progress, you can increase the size of the dumbbell you use.

2. Get in the right position. When you do a lunge, make sure that your body is positioned properly to prevent injuries. Stick your chest out and take a step out with your left foot in front of you. Then bend at the knees and hold your dumbbells down at your sides.

3. Practice a static lunge. To perform a static lunge, remain stationary and dip down so that your knee almost touches the floor. Then come up and repeat the motion with the other leg. Your front and back knees should form a 90-degree angle.

4. Add in movement to the exercise. Instead of remaining stationary, take a big step forward and then lunge to the ground. Then pull back to your starting position and do it again.

5. Make it multi-directional. Another variation is to do lunges from different directions. Try front, back and side to side. You can even go at a diagonal to work different muscle groups.

6. Work your dumbbells. An easy thing you can do to intensify your workout is to rotate your dumbbells with each lunge. Put one dumbbell down and hold one with both hands. Then with each lunge, pull the dumbbell to the outside of your thigh and then back up over your head when you stand up straight again.

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