{"id":1940,"date":"2018-09-11T21:48:31","date_gmt":"2018-09-11T21:48:31","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=1940"},"modified":"2018-09-22T19:43:02","modified_gmt":"2018-09-22T19:43:02","slug":"a-smart-way-of-achieving-muscle-confusion","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/a-smart-way-of-achieving-muscle-confusion\/","title":{"rendered":"A Smart Way Of Achieving “Muscle Confusion”"},"content":{"rendered":"

Many people think they need to constantly switch up their workouts and\/or exercises to \u2018\u2019shock their body.\u2019\u2019 As I\u2019ve stated on countless occasions, one of many basic ways you can achieve variety without jumping from exercise to exercise, or from program to program, is to make a subtle change(s) in your body positioning.<\/p>\n

Here is a great example using lunging and split squat variations.<\/p>\n

\"\"<\/p>\n

Want to target more quads? \ud83d\udd25<\/span><\/span>\ud83d\udd25<\/span><\/span><\/p>\n

\n

\u2705<\/span><\/span> More upright torso position
\n\u2705<\/span><\/span> Shorter distance between your front and back foot
\n\u2705<\/span><\/span> Knee of your front\/working leg is in closer proximity to your toes (avoid if this hurts your knee)
\n\u2705<\/span><\/span> Shin of your front\/working leg is in more of an angled position (more ankle dorsiflexion)<\/p>\n

Want to target more posterior chain ? \ud83d\udd25<\/span><\/span>\ud83d\udd25<\/span><\/span><\/p>\n

\u2705<\/span><\/span> More of a forward lean in your torso (but not too much)
\n\u2705<\/span><\/span> Greater distance between your front and back foot
\n\u2705<\/span><\/span> Knee of your front\/working leg is farther away from your toes
\n\u2705<\/span><\/span> Shin of front leg is in more of a vertical position (can be a good option if you have limited ankle mobility)<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Many people think they need to constantly switch up their workouts and\/or exercises to \u2018\u2019shock their body.\u2019\u2019 As I\u2019ve stated on countless occasions, one of many basic ways you can achieve variety without jumping from exercise to exercise, or from program to program, is to make a subtle change(s) in your body positioning. Here is a great example using lunging and split squat variations. Want to target more quads? \ud83d\udd25\ud83d\udd25 \u2705 More upright torso position \u2705 Shorter distance between your front and back foot \u2705 Knee of your front\/working leg is in closer proximity to your toes (avoid if this hurts your knee) \u2705 Shin of your front\/working leg is in more of an angled position (more ankle dorsiflexion) Want to target more posterior chain ? \ud83d\udd25\ud83d\udd25 \u2705 More of a forward lean in your torso (but not too much) \u2705 Greater distance between your front and back foot \u2705 Knee of your front\/working leg is farther away from your toes \u2705 Shin of front leg is in more of a vertical position (can be a good option if you have limited ankle mobility)<\/p>\n","protected":false},"author":1,"featured_media":1329,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1,34,26,85],"tags":[280,278,279,51,284,65,277,282,92,152,135,46,103,83,281,283,50],"class_list":["post-1940","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-glute-exercises","category-lower-body-exercises","category-lunging-movement","tag-booty-exercises","tag-booty-training","tag-booty-workouts","tag-female-fitness","tag-female-training","tag-glute-exercises","tag-how-to-lunge","tag-lower-body-training","tag-lower-body-workouts","tag-lunging","tag-meghan-callaway","tag-meghan-callaway-fitness","tag-online-coaching","tag-online-training","tag-quad-exercises","tag-vancouver-strength-coach","tag-womens-fitness","main-post"],"yoast_head":"\nA Smart Way Of Achieving "Muscle Confusion" - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"How to achieve muscle confusion in a way that is effective and efficient. 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You can achieve muscle confusion without reducing the quality of your workouts.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/a-smart-way-of-achieving-muscle-confusion\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-09-11T21:48:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-09-22T19:43:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"653\" \/>\n\t<meta property=\"og:image:height\" content=\"347\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-smart-way-of-achieving-muscle-confusion\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-smart-way-of-achieving-muscle-confusion\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"A Smart Way Of Achieving “Muscle Confusion”\",\"datePublished\":\"2018-09-11T21:48:31+00:00\",\"dateModified\":\"2018-09-22T19:43:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-smart-way-of-achieving-muscle-confusion\\\/\"},\"wordCount\":186,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-smart-way-of-achieving-muscle-confusion\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg?fit=653%2C347&ssl=1\",\"keywords\":[\"booty exercises\",\"booty training\",\"booty workouts\",\"female fitness\",\"female training\",\"glute exercises\",\"how to lunge\",\"lower body training\",\"lower body workouts\",\"lunging\",\"meghan callaway\",\"meghan callaway fitness\",\"online coaching\",\"online training\",\"quad exercises\",\"vancouver strength coach\",\"women's fitness\"],\"articleSection\":[\"Fitness\",\"Glute Exercises\",\"Lower Body Exercises\",\"Lunging Exercises\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-smart-way-of-achieving-muscle-confusion\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-smart-way-of-achieving-muscle-confusion\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-smart-way-of-achieving-muscle-confusion\\\/\",\"name\":\"A Smart Way Of Achieving \\\"Muscle Confusion\\\" - Meghan Callaway\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-smart-way-of-achieving-muscle-confusion\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/a-smart-way-of-achieving-muscle-confusion\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg?fit=653%2C347&ssl=1\",\"datePublished\":\"2018-09-11T21:48:31+00:00\",\"dateModified\":\"2018-09-22T19:43:02+00:00\",\"description\":\"How to achieve muscle confusion in a way that is effective and efficient. 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