There are many forms of lunges – too many for just one video – but today we’ll show you the 12 most common variations and good form tips for each.
My lovely model today is @kellymariecollins
Step back and lower down until your front knee is bent at 90 degrees. Keep the weight in your front heel and press the heel down to come up. This variation is great for beginners because it is one of the easiest in terms of balance.
Same form as the reverse lunge, but you’re moving forward instead of backward. Press into the heel of your front foot to come back to the starting position.
A combination of forward and reverse lunge. Do a forward lunge on your right, then immediately step through to a reverse lunge, then switch and do the same on the other side.
A forward lunge in motion, step through into your next step which is a forward lunge on the other side.
Start with feet touching together. Take a big step out to the side and bend only the stepping leg while keeping the other leg straight. Feel a good stretch in the inner thigh, then press into the ground with the bent leg to come back to the starting position.
Set your feet in a stationary position and lunge down and up.
A combination of a squat and a lunge. Start in a narrow squat position, then step back into a lunge, bring that foot back in without standing up.
Like a reverse lunge but crossing your midline in the back, like you’re doing a curtsey. Feel a stretch across your front hip.
A reverse lunge with a forward bend to touch the ground with your finger tips as if you’re getting ready for a sprint. with an explosive concentric, lift your knee up into the air as if you’re taking off.
Just like a sprinters lunge but with a hop. Use your arms
Jump to alternate sides. Land softly to avoid hitting your knees on the ground
The jumping version of the curtsey lunge. Jump right to left, landing in a curtsey lunge with a floor touch.
You will get the best toned leg results by following a complete workout and nutrition plan. These lunges are all excellent exercises but to help you know when and how much of them to do, follow a program designed for your goals.
Take our free quiz below to find your program.