How to Perform Three-Time Lunges

Lunges are a great exercise for strengthening your lower body, primarily the hamstrings, quadriceps and gluteus muscles. However, during the course of your training, have regular lunges become too easy for you? Do you feel bored and unchallenged with the exercise? If so, try this effective variation of the conventional lunge. Three-time lunges will increase the difficulty of your lower body workout immediately and burn those legs into submission.

Instructions

Difficulty: Challenging

Things You’ll Need:

• Dumbbells
• Mirror

1. Stand with a dumbbell in each hand. Your feet should be pointing forward at shoulder-width apart.
2. Take a step forward with one foot about 2 feet in front of you and bend both knees until your rear knee is almost touching the floor. Make sure your back is straight and your front knee is directly above your ankle at all times.
3. Instead of returning to the starting position, like in a conventional lunge, come up about 2 or 3 inches, pause, then lower your rear knee back to where it is almost touching the floor. Repeat this one more time. This is the “three-time” portion of the movement.
4. Step back with your front foot and return to the starting position. This is one repetition.
5. Complete 8 to 10 repetitions for 3 sets.

Tips & Warnings

• Three-time lunges can be performed with dumbbells, barbells or with no weight at all. It depends on your grip strength. The same form applies for all variations.
• Switching between three-time lunges and conventional lunges will shock your muscles and promote growth.
• Standing in front of a mirror will help monitor your form.
• Keep good posture throughout (your back should remain straight) and look forward at all times.
• Have your abdominal muscles tensed during the exercise. This will improve your balance.
• If you are having balance problems, try a lighter weight (or no weight at all) and set your feet a few more inches apart. This will increase your base and stability.
• Do not lean forward when coming down. This places stress on your back and knees and can cause you to fall forward.