Exercise

Why I Ditched Heavy Squats for Lunges (And Never Looked Back)

Why I Ditched Heavy Squats for Lunges (And Never Looked Back)

Y'all, let me tell you about the day I nearly face-planted during a heavy squat session. There I was, trying to prove something to myself (and probably that guy in the corner who always hogs the squat rack 🙄), when it hit me - why was I fighting against my body's natural movement patterns?

See, as a former dancer, I've always been fascinated by how our bodies actually move in real life. And guess what? We rarely move with perfectly distributed weight on both legs. Life is more like a dance - shifting, stepping, transferring weight from one side to another.

The Ugly Truth About Bilateral Training

Here's the tea: our fitness industry is OBSESSED with heavy bilateral movements. You know, squats and deadlifts where both legs work equally. Don't get me wrong - they're great exercises! But like that ex who looks perfect on paper but just isn't right for you, they're not always the best choice.

Why? Because real life happens one leg at a time, honey! When was the last time you walked by pushing both legs simultaneously? (If you did, we need to talk 😅)

Enter: The Humble Lunge

Lunges are like that underappreciated friend who's actually the real MVP. They're:

  • More natural (like walking!)
  • Safer for your knees (science says so!)
  • Better for balance (hello, functional fitness!)
  • Less likely to hurt you (because you can't ego-lift as much)

But here's where it gets juicy - there are SO many ways to spice up your lunge game. Let me walk you through my fave variations, from "I'm just starting out" to "watch me be a superhero."

The Progressive Journey (aka Your Lunge Evolution)

Beginner Friendly Babes

  1. Slider Reverse Lunge - Like training wheels for your legs! Perfect for building confidence.
  2. TRX Lunge - Your supportive bestie who's always there to catch you.

Getting Groove-y

  1. Goblet Forward Lunge - Now we're adding some weight, but keeping it ~controlled~
  2. Pendulum Lunge - Remember that dance analogy? This is where it really comes alive!

Advanced Awesome

  1. Split Squat - Stationary but spicy
  2. Rear-Foot Elevated Split Squat - The one that makes everyone in the gym look twice

Boss Level

  1. Jump Lunges - For when you're feeling extra bouncy and brave

Making It Work (Without Face-Planting)

Here's my top tips for lunge success:

  1. Start with bodyweight - your ego can wait
  2. Think "tall torso" - imagine a string pulling you up from the crown
  3. Front knee tracks over (not past) your toes
  4. Back knee kisses the ground (don't slam it!)

But What About Progress?

I hear ya - "But Sarah, how will I get stronger without lifting heavy?"

Trust me, try doing 3 sets of 12 rear-foot elevated split squats and tell me your legs aren't on fire! The beauty of unilateral work is that you can progress in so many ways:

  • Add weight
  • Play with tempo
  • Increase range of motion
  • Mix variations
  • Add pulses (yeah, I'm evil like that 😈)

Your Turn!

Ready to join the lunge revolution? Start with 2-3 variations that speak to you. Maybe the slider reverse lunge is calling your name, or perhaps you're feeling brave and want to tackle that pendulum lunge.

Remember: Your body is unique, and your journey is your own. Some days you'll feel like a graceful gazelle, others like a baby giraffe learning to walk. Both are perfectly okay!

Drop a comment below with your favorite lunge variation - or the one that scares you most! Let's chat about it. And if you see me at the gym doing what looks like a choreographed lunge routine... yes, I'm counting the beats in my head. Old habits die hard! 💃

Now excuse me while I go do some curtsy lunges because they make me feel fancy AF.

Who's ready to lunge their way to stronger, more balanced legs? 🙋‍♀️

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