Unleash Your Glutes with these 32 Lunge Variations!
Dive into a varied workout routine by exploring 32 different types of lunges. From bodyweight to plyometric, these exercises can help fortify your legs, enhance balance, and smash through fitness plateaus. Suitable for all fitness levels.
Embrace the lunge's versatility as it's the foundation for numerous workout regimens. Known for its role in strengthening hamstrings, quads, and glutes, this humble exercise is almost impossible to grow tired of due to myriad variations.
Bodyweight Lunges
1. Basic lunge
Begin your lunge journey with this fundamental exercise. Stand with toes together, chest out, and core engaged. Lift one leg off the floor and step forward for a large step. Lower your body until the forward thigh is parallel to the floor and form a 90-degree angle at the knee. Push through the heel to rise back up, returning to standing position.
2. Clock lunge
Mix up your basic lunges with this 3-part lunge move that addresses all three directions. Complete a forward lunge, reverse the move to standing position, then transition to a side lunge followed by a return to standing. Go back to starting position along with the next set when you start on the opposite foot.
3. Walking lunge
Fire up your leg muscles to the hilt with walking lunges. Engage your core and maintain proper posture, taking caution to ensure your front knee never surpasses the forward foot.
4. Reverse lunge
Though a touch less challenging on balance than a regular forward lunge, reverse lunges are worth incorporating for those new to exercise or those dealing with knee issues or lacking hip mobility.
5. Reverse lunge & kick
Prepare for your workout with this full-body warmup, moving from the reverse lunge into a forward kick.
6. Side lunge
Step sideways to tackle challenges facing both your lower and core muscles, in addition to improving flexibility throughout the lower body.
7. Alternating side lunge
Opt to alternate between right and left legs for a side lunge in which you press your arm against your extended leg while performing the side lunge movement.
8. Curtsy lunge
BID GOODBYE TO BALLET CLASS ANXIETY...Well, not entirely. Revisit classic ballet technique in this side-stepping lunge, activating the outer thigh and glutes.
9. Side to curtsy lunge fusion
Straddle your lower body with some fusion by practicing the side lunge then the curtsy lunge.
10. Lunge with rear leg raise
Proceed to a more engaged lunge formation by incorporating a rear leg raise while maintaining proper form, engaging your core, and extending the leg parallel to the floor.
11. Tick-tock lunge
Unravel the mystery of this name, as you rotate between a reverse lunge and a traditional bodyweight lunge.
Lunges with a towel/block/medicine ball
12. Lunge pulse (with towel)
Adorn a towel between your hands, stretch it up overhead, and rise up and down an inch with each lunge, ensuring form remains in check while blood flow increases to your legs.
13. Elevated reverse lunge (with block)
With a step or utility platform, firmly place your toes to reformulate your reverse lunge, providing additional height and challenges to your core and lower body.
Medicine ball lunges
14. Walking lunge with twist (medicine ball)
Get the most out of a walking lunge by adding a twist movement midway through the lunge. Hold a medicine ball between your thighs, allowing you to engage your core and hips while you pump up your gym time.
15. Front lunge pass-under (medicine ball)
Grasping the medicine ball perfectly, switch it between your hands while you lunge, enabling you to reach a higher level of strength and precision.
Dumbbell lunges
16. Woodchop lunge
Recreate strength and balance in your workout by using dumbbells for the traditional lunge, incorporating a dynamic upper-body movement as well.
17. Lunge with bicep curl (dumbbell)
Engage multiple muscle groups by performing a bicep curl during your lunge, resulting in a more holistic and powerful exercise routine.
18. Walking dumbbell lunge
Add dumbbells to your walking lunge routine and see your difficulty level skyrocket. Maintain proper posture for upright form while strengthening leg muscles.
19. Dumbbell reverse lunge
Supercharge your reverse lunge routine with the inclusion of dumbbells to increase resistance and challenge your core and legs.
20. Reverse lunge and press (dumbbell)
Take on a challenge with an overhead press added to your reverse lunge. Grasp dumbbells and raise them up while performing the lunge to maximize your upper and lower body workout.
21. Dumbbell lateral lunge
Bring dumbbells to a side lunge, leveraging your grip to complete this holistic core and leg workout.
22. Lateral lunge to curtsy lunge with overhead press (dumbbell)
Flash your toes and lift some dumbbells in this dynamic variation, combining side lunges with overhead presses.
23. One-legged lunge with lift (dumbbell)
Engage your core and pour on the sweat with a one-legged lunge, adding a dumbbell overhead lift to elevate the difficulty level.
24. Diagonal dumbbell lunge
Lunge at a diagonal to capture your entire lower body while including dumbbells in this leg-strengthening workout varietal.
25. Lateral raise lunge (dumbbell)
The power of dumbbells can add a dynamic element to your side lunge, resulting in an extensive core and leg workout.
26. Overhead lunge (dumbbell)
Round off your dumbbell-inclusive lunge routine by focusing on your core and shoulder strength with an overhead lunge.
Plyometric lunges
27. Reverse lunge knee-up
Get ready for a more explosive lift as you clear your thigh over the front leg's knee with each lunge, resulting in an exhilarating, full-body workout.
28. Split lunge jump
These high-energy lunges add creativity and a dose of cardio while challenging thighs, glutes, and calves.
29. Lunge mountain climber
Push yourself farther with this more athletic variation of the traditional lunge, combining a lunge and a mountain climber to work every muscle, including the core.
30. Plyo side lunge switch with touch-down
Put your momentum to use in this energetic version of side lunges, completing the three sequential moves for an exhaustive lower-body workout.
31. Diagonal jumper
Build power and strength in this diagonal jump lunge for an entire lower body workout that will get the blood flowing.
32. Lunge jump burpee
Fire up your metabolism and target your entire body with this lunging and burpee hybrid workout, guaranteed to burn fat and build lean muscle.
After incorporating bodyweight lunges into your routine, consider updating your training regimen with weights or towels to intensify the exercises. These modifications can help increase strength, fitness, and weight management. For instance, try a lunge pulse using a towel for added resistance or a dumbbell lateral lunge to challenge your core and leg muscles.
As you progress in your training, plyometric lunges can provide a more intense workout and boost your overall fitness level. These exercises, like the split lunge jump and plyo side lunge switch with touch-down, are excellent for improving explosive power and speed.
By experimenting with different types of lunges and mid-workout improvements, you can continually update your training to achieve your desired level of strength and fitness. Whether you're new to lunges or a seasoned fitness enthusiast, lunges remain an essential workout for building a strong lower body and enhancing your fitness journey.
