Ten Lunge Variations You Must Try

Ten Lunge Variations You Must Try

Want to strengthen and tone your lower body? The perfect exercise to tone and strengthen your lower body is the lunge. Lunges are a powerful exercise that helps improve balance and stability.

Lunges involve multiple joints, including your ankle, hip, and knee. You are working out multiple muscle groups at the same time. If you have knee pain, or are recovering after an injury, lunges may not be the best move to do for your next lower-body workout.



The more strides you take in the lunge the more your glutes will be worked. You can think of it as walking but with a lunge, instead of a single step. This lunge exercise is a great way to tone your legs. These will make your legs happy.

How to do Walking Lunges

Stand up straight, with your feet at shoulder width apart. In a basic lunge, take a large step forward and bend your knees so that your back leg is parallel to the ground but not touching it. After a pause, raise your leg and step forward with the back foot to get into another basic lunge. Continue to walk forward while lunging with both legs.



This lunge will be performed in the same way as a pendulum. The pendulum lunge may look the same, but it is an exercise to test your strength, balance and control. Are you ready?

How to do a Pendentulum Lunge

Step forward with your right foot into a lunge. To return to the starting position, press the heel of your right foot and then step back with the right leg into a lunge. All reps should be completed on one side, before moving to the opposite. Balance and control are all derived from the core, and especially the left foot. If you want to challenge yourself, do not let your foot touch the floor between the forward lunge and the backward one.


3. Lunge Twist

This lunge is an excellent addition to any warm-up, or cool-down routine. It engages the lower body while preparing your spine and core for movement. Holding a medicine-ball in your hands while doing the twist will add an extra challenge.

How to do a Lunge Twist

Remember to keep your knee from going past your toes when you step into the basic lunge with your right leg. Make sure your back is straight, and then turn your upper body right. Hold your arms out in front or at your hips – whatever is more comfortable. Step your right foot to standing and bring your torso forward. Repeat the same motion on the other side.



We love this plyometric, explosive lunge variation and leg exercise on the planet. Why? It increases your heart rate and leaves you with sore legs and butts every time. It’s an advanced move so don’t get frustrated if you have to do it a few times before increasing your repetitions.

How to do a JUMP LUNGE

Start with the right foot in front. Stay in your core, lower yourself a little more to help power the lunge jump, then explode into the air. Switch the legs as you jump, and land with the left leg in front. These should be completed in a controlled and quick manner.



Warm up your body to prevent injury and to get you ready for some hard work. Pivot lunges can be a good way to achieve this. This exercise works your core, leg strength, balance and direction change. Rotate slowly at your own pace. Engage your core to help you change direction.

How to do PIVOT Lunges

You begin this move with your feet together. Turn to one side and step forward with the right foot. Lower yourself into a lunge. Keep your right thigh level with the ground. Your back leg should be just above the ground, but not touching. Push back up and then rotate the other way. Once again, lower down to a lunge. Continue the rotations by pushing back up.



To get the proper form for this variation of side lunge, you must really stick your butts out. The goal of a side lunge, also known as a “lateral lunge”, is to keep one leg straight. Do not try to lower yourself if your straight leg begins to bend. Work within your limits.

How to do a Side Lunge

Standing with feet shoulder width apart, begin. Step wide to the side with your left foot. The toes and body should face forward. Bend your right knee. Keep your hips and spine straight. To return to your starting position, push off with your right foot. You can alternate between doing all repetitions or starting with one side.



This move may look like it belongs at a football match, but is actually a variation on a classic lunge that adds an extra challenge for your quads and legs. This deep range of motion makes your muscles work harder when you bend forward to touch the ground.


Step one foot forward and lower yourself down to a basic lunge. Be sure to keep your back straight and bend your torso until your fingertips touch the ground. To slowly get back up, activate your quads and Hamstrings. Repeat the same motion on the opposite side.


8. Lunge FRONT Kick

This variation is great for releasing some stress and letting out some aggression! This is also a great exercise to increase your flexibility and stability. To ensure a powerful kick, make sure that the gluteal muscles of the leg standing is fully engaged. All repetitions should be completed on one side, before moving to the opposite.

How to do a Lunge Front Kick

Step backwards with your right leg into a basic lunge. Instead of returning to your starting position after stepping out of the lunge and kicking up your right foot, step back into the standing position. Set your right foot back to the original position. Continue to alternate legs until your set is complete.



You’ll feel the effect of this move even if it looks graceful. It’s normal to feel a little unsteady at first. You don’t do this every day. This lunge variation helps to tone and strengthen your inner thighs. What are you still waiting for? What are you waiting for?

How to do a Curtsy Lunge

For better stability, stand shoulder width apart and place both hands on the hips. Cross your right foot behind your left and take a large step to the side. Land on your right foot’s toes. Bring your left thigh to the floor by bending your knees. Engage your core to keep your chest raised. Return to your starting position by pushing back up. You can alternate between doing all repetitions first on one side or the other.


10. Jump and Lunge High Knee

Like the jump lunges this one also increases your heart rate, and adds intensity to the workout. This lunge is an advanced variation. You can adjust your speed to match your intensity.

How to do a Lunge High Knee and JUMP

Step backwards with your right foot and lunge. Drive the left heel, bring the right leg to a high shin and jump with the left foot. To support this motion, you can run with your arms (opposite leg as arm). Try to get the right leg back in the lunge position after the jump. Start with one side and complete all repetitions before switching sides.



Form Tips to Do a Proper Lunge

  • Keep your chest and core tight
  • The front knee should not extend beyond the front toe
  • The back of your knee should not touch any floor surface
  • Keep your balance by driving through the heel of the foot (not the toe).
  • Add weights if you want to make lunge variations more difficult.

You shouldn’t expect yourself to perform all these variations of lunges in one workout. Choose two or three from the list to include in your next lower-body workout. Each leg should be worked in three to five sets with 10-30 reps.

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