Revolutionize Your Workout with 32 Variations of Lunges
Are you tired of the same old exercise routine? Look no further! Lunges are a fundamental exercise that can help strengthen your legs, improve balance, and break through fitness plateaus. With 32 variations to choose from, you’ll never get bored again.
Bodyweight Lunges
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Basic Bodyweight Lunge: The foundation of all lunges, this exercise works your hamstrings, quads, and glutes. Stand with feet together, shoulders back, and core tight. Lift one leg off the floor and take a big step forward. Lower your body until your upper thigh is parallel to the floor and your knee forms a 90-degree angle. Straighten up by pushing through your heel to return to standing.
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Clock Lunge: A three-part move that combines forward, lateral, and reverse lunges. Perform each lunge and return to standing before moving on to the next.
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Walking Lunge: Engage your core and maintain correct posture as you perform a forward lunge. The forward movement will contract your glutes, hamstrings, and quads maximally.
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Reverse Lunge: A great exercise for those new to exercise or struggling with balance. Stand tall with feet together and hands on hips. Take a big step back with one foot, landing on the ball of your foot. Lower your body and bend your front knee until it forms a 90-degree angle. Reverse the movement to return to standing.
Lunges with a Towel
- Lunge Pulse: Hold a towel in each hand and raise your arms directly overhead. Lower into a lunge with one foot in front. Pulse your body up and down about an inch. Return to standing and repeat on the other side.
Lunges on a Block
- Elevated Reverse Lunge: Step up onto a step or box and place your hands on your hips. Step back with one leg, lowering your body into a lunge. Push through your front foot and straighten your front leg as you return to standing position. Repeat on the other side.
Medicine Ball Lunges
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Walking Lunge with Twist: Hold a medicine ball in front of your stomach. Step forward with one leg and lower into a lunge, then twist your torso to the opposite side. Rotate back to center and raise your body back up, moving the other leg forward into a lunge. Twist your torso to the opposite side. Continue alternating.
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Front Lunge Pass-Under: Stand with feet together, holding a medicine ball in front of your chest. Take a big step forward with one foot and lower your body into a lunge. Hinge at the waist as you shift the ball into the opposite hand. Lower it underneath the opposite thigh to pass it to the opposite hand. Return to standing. Repeat on the other side.
Dumbbell Lunges
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Woodchop Lunge: Add a weighted upper-body movement to the mix. Grab a dumbbell with both hands and hold it above your shoulder, close to your ear. Assume the regular lunge starting stance. As you lunge forward with one leg, pull the weight down diagonally across your body — the weight should end up next to your hip. Reverse the movement and repeat on the other side.
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Lunge with Biceps Curl: Work your upper body and lower body simultaneously. Holding a dumbbell in each hand, lunge forward with one leg. Once your knee is at about a 90-degree angle, curl the weights, then lower them back down. Return to standing and repeat on the other side.
Plyometric Lunges
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Reverse Lunge Knee-Up: Add some explosive power to your lunge. Perform the reverse lunge as usual, but instead of returning to standing, straighten your front leg. Jump up and draw your back leg up in front of you (so your thigh is parallel to the floor), all in one explosive motion. Return to the reverse lunge stance and repeat.
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Split Lunge Jump: Get your heart racing with this plyometric exercise. Start in a lunge stance with one leg forward. Push through both feet and jump up so your feet come together in the air. Land in a lunge position, this time with the opposite leg in front. Continue alternating, moving quickly through the exercise.
And that’s just the beginning! Explore the remaining 20 variations to diversify your workout and take your fitness to the next level.
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