Dumbbell lunges work most of the muscles in your legs and lower abdomen, with special focus on the hamstrings and quads. If you don't have dumbbells, or you dislike the feel of them, don't worry. You have plenty of options to choose from that can work the same muscle groups.
Plate Lunges
A plate lunge is one of the simplest replacements for a dumbbell lunge in that you don't have to learn any new motions. You do them just like you would a dumbbell lunge, except you hold a standard weight plate in both hands above your head instead of holding dumbbells in each hand at your sides.
Water Walking
Whether you are doing walking lunges or simply walking while partially submerged in water, the resistance of the liquid forces your hamstrings and quads to work harder as you move forward. The resistance won't be as much as if you were doing weighted lunges on dry land, but it is a low-impact exercise that supports part of your body weight. This is an especially attractive option for people who have injuries, back problems or difficulty with balance.
Uphill Climbs
Walking uphill engages the same muscles as lunges. It is essentially the same motion, only you are lifting your legs upward instead of lowering your center of gravity. You can walk uphill while hiking, road running or by setting an incline on your treadmill. You can add weight and resistance by wearing a rucksack or similar weighted pack while walking.
Mountain Climbers
Mountain climbers don't actually involve climbing mountains. They are a type of calisthenic exercise. To do a mountain climber, you begin in pushup position. From that position, step your right foot as close to your hand as possible. Your left leg stays extended behind you. Push the right leg to the rear while simultaneously moving the left leg forward as close to your left hand as possible. You will have to do more repetitions of this exercise than you would have if you used a weighted dumbbell lunge, but the motion is similar and requires no special equipment.
Martial Arts
Group martial arts classes often include kicking drills that work out your hamstrings and quads aggressively. When choosing a martial arts class for this purpose, you should focus your search on kick-heavy fighting styles. Examples include tae kwondo, shotokan karate, shorin-ryu karate, many kung fu styles, cardio kickboxing and capoeira. Self-defense classes and military defense styles like Krav Maga aren't suitable for this purpose.
References
- "Body for Life"; Bill Phillips; 2000
- "The Four Hour Body"; Tim Ferriss; 2010
- "The Art of Expressing the Human Body"; Bruce Lee; 1998
