Hey everyone, welcome back to my channel! Today, I want to show you how to do a lunge variation that is great for female bodybuilding. Lunges are an excellent exercise for targeting multiple muscles in the lower body, including the glutes, quads, and hamstrings. By adding a twist or variation to the traditional lunge, you can increase the intensity and challenge your muscles in new ways.

Before we get started, make sure you have a clear space to work out in and a pair of dumbbells for added resistance. It’s important to warm up your muscles before jumping into any exercise, so take a few minutes to do some light cardio or dynamic stretches to get your blood flowing.

Now, let’s dive into the lunge variation I want to show you today. This exercise is called the reverse lunge with a twist. It’s a great way to target your core along with your lower body muscles, making it a well-rounded exercise for female bodybuilders.

To perform the reverse lunge with a twist, start by standing tall with your feet hip-width apart and holding a dumbbell in each hand at your sides. Take a step back with your right foot and lower your body down into a lunge position. Your front knee should be at a 90-degree angle, with your back knee hovering just above the ground.

As you come back up to the starting position, twist your torso to the left and reach your right arm across your body towards your left foot. This twist engages your obliques and adds an extra challenge to the exercise. Return to the starting position and repeat the movement on the other side, stepping back with your left foot this time.

Remember to keep your chest lifted and your core engaged throughout the movement. Focus on maintaining proper form and control as you perform each rep. You can do 3 sets of 12-15 reps on each leg to really feel the burn in your lower body and core.

Another lunge variation that I love for female bodybuilding is the side lunge. This exercise targets the inner and outer thighs, as well as the glutes and hamstrings. It’s a great way to work on your lateral strength and stability, making it a valuable addition to your lower body workout routine.

To do the side lunge, stand tall with your feet together and hold a dumbbell in each hand at your sides. Take a wide step to the right with your right foot, keeping your left leg straight as you bend your right knee and lower your body down towards the ground. Your right knee should be at a 90-degree angle, and your left leg should be fully extended to the side.

Push off with your right foot to return to the starting position, then repeat the movement on the other side. Perform 3 sets of 12-15 reps on each leg to really feel the burn in your outer thighs and glutes.

One more lunge variation that I want to share with you is the curtsy lunge. This exercise specifically targets the glutes and outer thighs, making it a great choice for female bodybuilders looking to sculpt and tone their lower body. The curtsy lunge also helps improve your balance and coordination, making it a functional exercise for everyday activities.

To do the curtsy lunge, start by standing tall with your feet hip-width apart and holding a dumbbell in each hand at your sides. Take a step back and behind your body with your right foot, crossing it behind your left leg as if you were curtsying. Lower your body down into a lunge position, keeping your chest lifted and your core engaged.

Push off with your right foot to return to the starting position, then repeat the movement on the other side. Perform 3 sets of 12-15 reps on each leg to really target your glutes and outer thighs with this exercise.

As you can see, there are many lunge variations that are perfect for female bodybuilding. By incorporating these exercises into your lower body workout routine, you can target different muscle groups and add variety to your training. Remember to focus on proper form, control, and intensity as you perform each lunge variation, and don’t be afraid to challenge yourself with heavier weights or more reps as you progress.

I hope you enjoyed learning about these lunge variations for female bodybuilding. If you try them out in your next workout, let me know how they feel and if you notice any changes in your lower body strength and tone. Stay tuned for more fitness tips and exercise tutorials on my channel. Thanks for watching, and happy lunging!

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How to Do a Lunge Variation | Female Bodybuilding

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