Lunge Workout For Runners

Love the Lunge! A Leg-Strengthening Agility Workout For Runners

Want to improve your speed, endurance, and balance? Try this under 10-minute lunge workout, which strengthens legs while increasing your body's agility through coordinated arm moves and plyometrics. The addition of weights in some of these moves helps you work your entire body as well.

To start, first make sure you've got the basic lunge down, warm up with a few minutes of light cardio, then check out the lunge variations below!

Split Lunge Jump


Source: POPSUGAR Studios

This plyometric move requires balance as well as lower-body strength. It's a great cardio move to help raise your heartbeat!

  • Start in a split stance with a long stride. Check to make sure you knee is directly over your foot when you lower down.
  • Push off both feet at the same time. As you jump switch the position of your legs so the back leg is now in front and vice versa. Keep your stride open and your torso straight, not bent over.
  • As you land, raise the opposite arm of your front leg. Keep your landing gentle as you bend your knee to a lunge position.
  • Do as many as you can in one minute.

Watch a video on how to do the split lunge jump here.

Crossover Lunge With Medicine Ball

Use this exercise to tone the lower glutes as well as the inner thighs. Adding arm work makes this a time-saving full-body move.

  • Stand with your feet shoulder distance apart, holding a medicine ball.
  • Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. Keep the medicine ball stable.
  • Extend your legs, then lift your right knee and bring it in toward your chest. Step back with your right leg, this time lunging behind your torso and stepping back to the eight o'clock position as you sink down into the reverse lunge. This completes one rep. Complete your set, then switch sides.
  • Do as many as you can in one minute.

Reverse Lunge

Give your arms a break with this move. Doing a reverse lunge is also a little easier on your knees, so you'll appreciate this variation after the split jump and walking lunge.

  • To begin, stand tall and take a controlled lunge (or large step) backward with your left foot.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointed toward the floor. Your left heel should be lifted.
  • When your left knee is almost touching the floor, hold. Then, slowly push with your left foot to raise your pelvis up a bit, then straighten your knees and return your left leg back to starting position next to your right leg.
  • This completes one rep. Repeat with your left leg in front. Do as many as you can in one minute, making sure to alternate legs.

Walking Lunge With Bicep Curl

This move works on balance as well as glutes, hamstrings, quads, and biceps. Look forward and keep your head up but still make sure your knees don't go past your ankles as you walk.

  • Stand upright, feet together, holding two dumbbells (5-10 pounds) at your sides.
  • Take a controlled step forward with your left leg, curling the dumbbells to your shoulders, keeping your elbows close to the body.
  • Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
  • Push off with your right foot and bring it forward to starting position, lowering the dumbbells to your side. This completes one rep.
  • Next step forward and repeat with the right leg.
  • Do as many as you can in one minute.

Repeat this workout twice and feel the burn!

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