Lunges are a great leg, glute and core-stabilizing and strengthening exercise. However, as a personal trainer and fitness instructor, it is one of my top exercises that clients perform incorrectly. So whether you are a total beginner or an advanced athlete, I want to share with you my top variations of lunges with proper instruction to perform the exercise just like the pros!
Beginner
New to exercising or simply trying to perfect your form? Always start with the basics.
Forward Lunge
Begin standing with your feet shoulder to hip width apart. Step with with one leg out in front of you, planting your foot. Lower your hips until both legs are bent at a 90 degree angle. Be sure to keep your forward foot flat on the ground beneath and your rear foot on your tow, heel lifted. Your upper body should remain forward and upright while you actively press your hips forward. Be sure to squeeze your glutes and activate your leg muscles. Lift your forward leg and return to your starting position. Repeat on both sides.Video
Rear Lunge
Begin standing with your feet shoulder to hip width apart. Step with with one leg behind you, planting your rear foot. Lower your hips until both legs are bent at a 90 degree angle. Be sure to keep your forward foot flat on the ground beneath and your rear foot on your tow, heel lifted. Your upper body should remain forward and upright while you actively press your hips forward. Be sure to squeeze your glutes and activate your leg muscles. Lift your rear leg and return to your starting position. Repeat on both sides.Video
Lateral Lunge
Begin standing with feet shoulder to hip width apart. Step with with your right leg out beside you until the left leg is straight. Plant your foot and lower your right hip until your right leg is bent to a 90 degree angle. Be sure to keep both feet flat with the intention of your toes facing forward. Your upper body is to remain forward and upright while you consciously try to lower your bent leg and keep your hips pressed forward. Lift your bent leg and return to start. Repeat on both sides. Video
Intermediate
Are you getting tired of your basic lunges and ready for an extra push? Try these exercise variations to feel the burn!
Elevated Rear lunge
Begin standing with your feet shoulder to hip width apart. Place your right toes on a step (or a bench if you want an extra challenge) behind you. Beware: this will test your balance and coordination just in the setup! Bend your left leg to a 90 degree angle. Keep your upper body upright and hips pressed forward. Straighten your left leg. Repeat as many times as desired on this side before switching to the other side. Video
Walking or Traveling Lunges
Begin standing with your feet shoulder to hip width apart. Step with one leg in front of you planting your forward foot. Lower your hips until both legs are bent at a 90 degree angle. Be sure to check your form just like when you were a total beginner. Then, bring your rear leg forward meeting your forward foot on the ground beneath in your beginning position. Repeat on the other side. Video
Advanced
Could you be a personal trainer by now? It's time to take it up a notch and see what you're made of!
Scissor lunges
Begin in a right side forward lunge (right leg forward and left leg back). Explode up as you bring your left leg forward and right leg back into a left side lunge. Continue this explosive movement as many times a desired.Video
Lunge hops
Begin in a right side lunge. Begin to explode up and over to the right. Land then explode back left. The hopping movement is left to right as you remain in your right side lunge. Repeat as many times as desired on each side.Video
Are you a total pro and interested in extra challenging ideas that will take your lunges to the next level? Our Certified Personal Trainers are here to offer you some ideas today. Be sure schedule your convenient and confidential consult today!!
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– CASEY EDMONDS, CHWC, CPT, CMS
Health Advisor | Email Casey
