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Lunge Variations: Top Lunge Variations For You

Lunge Variations

What Is Lunge And Lunge Variations?

The lunge is such an exercise in which a single-leg bear weight of a whole body. The body is positioned in such a way that one leg is forward with knee bent and the foot is flat on the surface while the other leg stays behind. Here we will discuss lunge variations in detail.

The lunge works on lower body muscles which include the quadriceps, hamstrings, calves, and glutes, and increases lower body strength.

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Lunge Variations

Lunge variation helps you to strengthen different muscles and draw positive effects on the body. For example, walking lunges improve functional movement while side lunges develop strength.

Here is some lunge variations to tone your legs and to strengthen your body:

  • Forward lunge
  • Reverse lunge
  • Stationary lunge
  • Side lunge
  • Jump lunge
  • Walking lunge
  • Twist lunge
  • Curtsy lunge

Forward Lunge

The forward lunge is one of the lunge variations that are very helpful in our daily life because it is slightly similar to our daily walking. This functional and typical move help to build the strength of each individual leg. It may also inform you about the glute and hip strongness.

How To Do A Forward Lunge?

Stand straight is another one of lunge variations and it brings your feet near to each other. Step your right foot in forwarding direction and lowering into a lunge until a 90-degree angle formed between both knees. Push off the middle of the front to step right foot back next to left and then return to a standing position. Repeat it 8 to 9 times and then do on another leg.

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Reverse Lunge

It is also called a step back lunge. It helps in training a muscle in a different way. The reverse lunge is easier than forward lung and has less stress on knees. It allows you to become more balanced and stable.

How To Do A Reverse Lunge?

Stand upright and take a large step backward of the left foot. Lower your hip so that right thigh becomes parallel to the floor. While the left knee forms an angle of the 90 degree with the floor by keeping the left heel lifted. Return to the standing position by taking your left leg forward to complete one rep. Then step back with the right leg.

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Stationary Lunge

Stationary Lunge
Stationary Lunge


The stationary lunge is one of the best lunge variations and it is the foundation of all other lunges. In other words, it is the starting point of all lunge variation. Stationary lunge stress on the hamstring and quadriceps in thigh whereas the glutes in the hip and butt. The front leg carries most of the bodyweight while the back leg help in stabilizing the body.

How To Do A Stationary Lunge?

By keeping your hand placed at the side stand tall. At starting position, lower yourself and take a large step backward with one foot. So, both knees are bent at 90 degrees. Then press up to start position and repeat it.

Side Lunge

Side Lunge
Side Lunge

The side lunge is also known as “lateral lunge” is an effective exercise that targets your hamstrings, quads, and glutes. It involves the functioning of both inner and outer thighs. This exercise will help you to balance your body and tone your legs, making it much better than forwarding and backward lunge.

How To Do A Side Lunge?

Start it by wider your leg slightly than shoulder-distance apart. Keep your toes in a forward direction. Bend the knee of one leg until it becomes at a 90-degree position bearing the weight of the body while keeping the other leg straight. Then return to the starting position and shift your sides.

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Jumping Lunge

Jumping lunges are plyometric lunges that increase the intensity of lunge by jumping high in the air. This advance lunge not only strengthens your lower body muscles but improves the circulation of blood in the heart, burn calories, improve heart rate, and increase speed also. Other names for jumping lunge are scissors lunge and alternating split jump lunge.

How To Do A Jumping Lunge?

Stand with your feet hip-width apart by keeping your upper body straight. Take a big step forward. Your knees should be at a position of 90 degrees.

Muster up your energy and jump up off the ground. Bring your opposite leg forward by switching the position of the legs before coming to the ground.

Walking Lunge

Walking lunge is simple and targets the glutes, core, and hips. It elevates your heart rate, improves everyday functional movement, gives strength to legs muscles, and increases the overall stability of the leg.

How To Do A Walking Lunge?

Stand straight by keeping your feet shoulder-width apart and hands on the side of your body. Take a forward step with your right leg, shifting the whole weight of the body on the right heel.

Bend your knee in a perpendicular position. In other words, your thigh becomes parallel to the floor. Stay in the same pose for a second. Now move your left foot forward and repeat the same movement on it and pause for a beat. Continue to repeat it. Do 2 to 3 sets.

Twist Lunge

This great core exercise engages the core and target of glutes, quads, abs, and obliques. As a result, the glutes contract more fully. It helps in strengthening the legs, improve the balance, proprioception, and flexibility of the hips.

How To Do A Twist Lunge?

Stand with feet about hip-width apart. Lift your arms at the front. Step your right foot forward and bend your right knee. From the midsection, twist your body to the right with your arms remain stretched. Squeeze your glute and keep your core engaged. Return to your starting position and repeat the same movement on the left side. Keep doing your sides until the set is complete.

Curtsy Lunge

Like all lunge variations, the curtsy lunge is also the great exercise in which you hold your lower body in a curtsy position. It targets your thighs and glutes to improve posture by stabilizing your hip.

How To Do A Curtsy Lunge?

Stand straight with your feet shoulder-distance apart and keep your arms fall at the sides. Step your left leg behind the right leg so that thighs cross and hold your hands together at your heart. Bend your both knees a couple of inches off the floor. Return to standing curtsy position. Return the lunge on the other side. Do three sets of 12 to 13 reps.

Benefits Of Lunge Variations

The lunge is not only for athletes but it can be done by any person as it improves fitness, mobility, and stability. It strengthens your back, hips, and legs. This famous multi-joint exercise can also increase muscle mass and shape your lower body and help in achieving a goal. There are numbers of benefits of doing the lunge which are:

  • Strengthen core muscles which reduce chances of injury
  • Lower body weight by reducing fat
  • Burn calories
  • Develop coordination
  • Stabilize muscles
  • Increase in metabolism
  • Improve posture
  • Builds lean muscles
  • Tone legs
  • Relieves lower back pain

What’s Better Squats Or Lunge Variations?

To notice which exercise is better first, we should know about squats. The squat is a strengthening exercise that is performed by lowering the hips and then stands up back. Squats help in gaining strength of the core and lower muscles of the body.

Now our question which one is the best? As we know that neither exercise is superior to the other. Every exercise has its own benefits and their selection mainly depends on the achievement of fitness goals.

Lunge Variations Conclusion

Besides lunge variations, Both squats and lunges have so many benefits but for beginners, squats are the best that requires less coordination and balance as compared to lunges. If a person aims to activate and stabilize his/her muscles then the lunge fits the best.

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