Lunge Variations

Mix up your routine with several new lunge variations you can start using today. As you know, the lunge is an amazing lower-body exercise, but if you’re bored with traditional lunges, there are several different lunge variations which can make your workouts more fun. New lunge variations also change the direction in which you’re using your muscles, which helps you tone up more quickly and start seeing results.

Most people are used to doing stationary lunges, taking one foot forward and one foot behind you. Chris will guide you through the proper form for this basic move first, making sure your feet are far enough apart so your back knee points down and the front knee tracks over the top of your shoe. Forward lunges are one of many lunge variations you can do, and Chris will demonstrate that next. Stepping forward with one leg, your front knee should still track over the top of your toes. A reverse lunge is the opposite, where you step backwards and keep your body weight evenly distributed between your two legs.

Next, Chris will show you how to do jump lunges—oftentimes called “split jumps”—where you bring both feet off the ground at the same time. Plyometric moves like these get the heart rate up and build bone mass and muscle strength. At the end of the video, Chris will demonstrate cross-behind lunge or “curtsey” lunges. You’ll sit down into a “curtsy,” come back up, and then switch to the other side. These lunge variations will help you build strength and tone muscles in your lower body, so you can see the results you want while mixing up your regular routine.

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.