10 Exercise Variations for the Lunge Movement Pattern

The lunge is a fundamental movement pattern that targets the lower body, including the quadriceps, hamstrings, glutes, and calves. It also engages the core and improves stability. Adding variations to your lunge exercises can help you target specific muscles, challenge your balance, and enhance overall functional fitness. 

1 - FORWARD LUNGE

1. Stand tall with your feet hip-width apart.
2. Take a step forward with your right foot, lowering your body until your right knee is bent at a 90-degree angle and lightly taps the ground. 
3. Push through your right heel to return to the starting position.
4. Repeat on the other leg.

2 - REVERSE LUNGE

1. Stand tall with your feet hip-width apart.
2. Step backward with your right foot, lowering your body until your right knee is bent at a 90-degree angle.
3. Push through your left heel to return to the starting position.
4. Repeat on the other leg.

3 - WALKING LUNGE

1. Start by standing tall with your feet hip-width apart.
2. Take a step forward with your right foot into a lunge position.
3. Push through your right heel and bring your left foot forward into a lunge position.
4. Continue alternating legs while moving forward.

4 - DUMBBELL STEP-UP

1. Start the dumbbell step-up standing in front of a box holding a dumbbell in both hands. 
2. Step up one leg first, driving through the front foot to stand and avoiding pushing off the back foot. Extend the leg with both feet on top of the box. 
3. Step back down and repeat with the opposite leg.

5 - GOBLET CURTSY SQUAT

1. Stand tall with your feet hip-width apart and a kettlebell in the goblet position.
2. Step your right foot diagonally behind your left leg, crossing your right foot behind your left.
3. Bend both knees into a lunge position.
4. Push through your left heel to return to the starting position.
5. Repeat on the other side.

6 - DUMBBELL REAR FOOT ELEVATED SPLIT SQUAT

1. Stand facing away from a bench or elevated surface.
2. Place the top of your left foot on the bench, and step your right foot forward.
3. Lower your body by bending your right knee, keeping your left foot on the bench.
4. Push through your right heel to return to the starting position.
5. Repeat on the other leg.

7 - REVERSE LUNGE ON SLIDER

1. Start the Reverse Lunge on a Slider with one foot on the slider.
2. Bend the front knee and slide the back foot backwards, bending the knees to 90 degrees and lightly tapping the back knee to the floor.
3. Drive through the front foot to slide back to the starting position.
4. Repeat with the opposite leg.

8 - BARBELL LUNGE

1. Start the Barbell Lunge standing, feet shoulder-width apart with a barbell in the back rack position. 
2. Step forward, lowering until the back knee lightly taps the ground. 
3. To finish the movement, drive through the front leg and return to standing position.
4. Repeat the step process with the opposing leg. 

9 - BARBELL FRONT RACK LUNGE

1. Start the Barbell Front Rack Lunge standing, feet shoulder-width apart with a barbell in the front rack position. 
2. Step forward, lowering until the knee lightly taps the floor. 
3. Drive through the front leg and return to the standing position.
4. Repeat the step process with the opposing leg.

10 - JUMP LUNGE

1. Start in a split squat position with your right foot forward and left foot back.
2. Lower your body into a lunge position.
3. Explosively jump and switch the positions of your feet mid-air.
4. Land with your left foot forward and right foot back, going into another lunge.
5. Repeat, alternating legs with each jump.