Learn These Lunge Variations & Try These 4 Workouts

All About Lunges


Lunges are great for your quads, hamstrings and butt. They are a great movement for athletes who are trying to improve coordination, stability, strength and power.  They are great for people who are trying to tone their legs and get a tighter ass. They are great for people at every age and every fitness-level. Lunges are an all-in-one lower body exercise that really work…when done correctly.

There are tons of different types of lunges you can do, and the movement can be modified to become easier or more difficult. Check out the videos below to learn how to correctly do a few of the variations of lunges. You can always hold dumbbells, barbells, plates or kettlebells to make them more challenging.

Learn These Lunge Variations

Level 1

Level 2

Level 3

Try These Quick Lunge Workouts

(prepare to be sore)

A. 10 Step Forward Lunges with R Leg, 10 Step Forward Lunges with L Leg – 10 Step Back Lunges with R Leg, 10 Step Back Lunges with L Leg – Repeat 2-4x

B. 50, 100 or 200 walking lunges for time – Only count the ones where you tap your knee all the way down

C. Run 1 minute as fast/far as you can, 20 walking lunges – Repeat 5x

D. 10 Bulgarian Split Squats on each leg, 10 Burpees – 4 Rounds For Time

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