Get More Out of Your Lunges: Variations to Try

12 January 2025

Lunges are a cornerstone of any solid lower body workout. They’re that dependable exercise that works like a multitasking genius—strengthening your quads, glutes, and hamstrings while challenging your core and balance. But hey, let’s face it. Doing the same old forward lunge over and over can get… well, boring. The good news? There are tons of exciting lunges variations to spice things up and give your muscles a little extra love.

Are you ready to shake things up? Let’s dive into some killer lunge variations that’ll level up your workouts and leave you feeling stronger, more balanced, and maybe even a little sore (in all the right ways)!

Why Are Lunges So Awesome?

Before we jump into the variations, let’s talk about why lunges are such a big deal. Think of them as the Swiss Army knife of exercises—they do everything.

Strength and Muscle Gains

Lunges target multiple muscle groups in your lower body, including your quads, glutes, hamstrings, and calves. Plus, they also recruit stabilizing muscles, which is a fancy way of saying you’re building the kind of strength you can actually use in real life.

Balance and Stability

When you’re doing a lunge, your body has to work hard to keep you upright. This improves your balance, coordination, and even your posture over time.

Functional Fitness

Lunges mimic everyday movements, like walking, climbing stairs, or even bending down to tie your shoes. So when you lunge, you’re training your muscles to make daily life a whole lot easier.

Versatility

What’s great about lunges is that they can be done anywhere—at the gym, at home, or even in your backyard. No fancy equipment needed (unless you want to add some, but we’ll get to that later).

Lunge Variations You’ve Gotta Try

Okay, now that we’ve hyped up lunges, let’s get to the fun part—mixing things up with some killer variations. These will not only keep your workouts fresh but also challenge your body in new ways.

1. Reverse Lunges: The Joint-Friendly Superstar

If forward lunges feel like they’re destroying your knees, reverse lunges are here to save the day. Instead of stepping forward, you step backward, reducing the pressure on your joints while still nailing those same muscle groups.

- How to Do It:
Step one foot back into a lunge position. Keep your torso upright, lower your hips until both knees form 90-degree angles, and then step back to your starting position. Repeat on the other side.
- Why It’s Awesome:
It’s easier on your knees but still fires up your legs and core.

2. Walking Lunges: Double the Burn

Feeling adventurous? Walking lunges are like the standard lunge on steroids. Instead of stepping forward and returning to your starting position, you’ll keep moving forward—kind of like you’re marching into battle.

- How to Do It:
Step forward into a lunge, push off your back leg, and bring it forward into the next lunge. Keep alternating legs as you “walk.”
- Why It’s Awesome:
This variation boosts your heart rate, improves coordination, and absolutely torches your lower body.

3. Curtsy Lunges: Royal but Ruthless

Curtsy lunges are the classy cousin of the traditional lunge. They add a sideways twist that targets your inner thighs and glutes in ways a regular lunge just can’t.

- How to Do It:
Step one leg diagonally behind the other, as if you’re giving a royal curtsy. Bend both knees to lower your body, then return to your starting position. Alternate legs.
- Why It’s Awesome:
It’s a fantastic way to target those hard-to-reach muscles and work on hip stability.

4. Side Lunges: Stretch and Strengthen

Side lunges, also known as lateral lunges, shift the focus to the sides of your legs—particularly your inner and outer thighs. Plus, these are a lifesaver for anyone wanting better hip mobility.

- How to Do It:
Step one foot out to the side, keeping the other leg straight. Lower your hips as if you’re sitting back into a chair on the side. Push through your bent leg to return to the starting position. Repeat on the other side.
- Why It’s Awesome:
Perfect for engaging your adductors and giving your legs a wider range of motion.

5. Split Squat: The Lunge That Stays Put

Technically, the split squat isn’t a lunge because you don’t step forward, backward, or to the side. But it’s so good for isolating one leg at a time, it deserves a mention.

- How to Do It:
Take a staggered stance as if you were about to lunge. Lower your body straight down until your back knee is just above the floor, then rise back up. Repeat all reps on one leg before switching.
- Why It’s Awesome:
It’s all about control, balance, and burning out those muscles.

6. Jump Lunges: Plyometric Power

Want to make your lunges explosive? Enter jump lunges. They combine strength and cardio into one heart-pounding, leg-torching move.

- How to Do It:
Start in a lunge position. Jump explosively and switch legs mid-air, landing softly in a lunge with the opposite leg forward. Keep alternating.
- Why It’s Awesome:
Builds power, agility, and endurance while keeping your heart rate up.

7. Elevated Lunges: A Step Up

Adding a step, bench, or box into the mix brings a whole new layer of intensity to your lunges. It gives your glutes an even greater challenge.

- How to Do It (Bulgarian Split Squat):
Place one foot on a bench or step behind you. Lower into a lunge until your front thigh is parallel to the ground, then push back up. Do all reps on one leg before switching.
- Why It’s Awesome:
Single-leg exercises like this are excellent for building strength and addressing muscle imbalances.

8. Weighted Lunges: Add Some Resistance

If bodyweight lunges are feeling too easy, grab some dumbbells, kettlebells, or even a barbell for an extra challenge.

- How to Do It:
Hold weights at your sides (or on your shoulders if using a barbell) and perform any lunge variation. Just be mindful of maintaining proper form.
- Why It’s Awesome:
Boosts muscle growth and increases the intensity of your workout.

9. Pulse Lunges: Burn, Baby, Burn

Pulse lunges might look harmless, but once you try them, you’ll know they mean business. They’re all about creating time under tension for your muscles.

- How to Do It:
Get into a lunge position and lower down. Instead of coming all the way back up, pulse up and down in small movements before switching legs.
- Why It’s Awesome:
Say hello to serious leg and booty burn.

10. Overhead Lunges: Core on Fire

Adding an overhead element to your lunge—like holding a weight or just lifting your arms—forces your core to work overtime to keep you balanced.

- How to Do It:
Hold a dumbbell or kettlebell overhead with straight arms and perform a forward or reverse lunge. Focus on keeping your core engaged and your back straight.
- Why It’s Awesome:
It’s a lunge with bonus core work!

Putting It All Together: Lunge Variations Workout Plan

Now that you’ve got these awesome variations in your fitness toolbox, here’s how you can structure a killer lunge-focused workout:

- Warm-Up: Bodyweight squats or dynamic stretches (5-7 minutes)
- Workout Circuit:
1. Reverse Lunges – 10 reps/leg
2. Side Lunges – 10 reps/leg
3. Bulgarian Split Squats – 8-10 reps/leg
4. Jump Lunges – 12 reps total
5. Weighted Walking Lunges – 12 steps/leg
(Repeat 3 rounds)
- Cool Down: Stretch your quads, hamstrings, and hip flexors (5 minutes)

This circuit will have your legs and core begging for mercy—in the best way, of course.

Final Thoughts

Lunges don’t have to be boring or repetitive. By mixing in these variations, you’ll not only keep your workouts fun and fresh but also challenge your muscles in new and exciting ways. Whether you're going for strength, mobility, or endurance, there’s a lunge for that. The best part? You can adapt these variations to any fitness level. So, what are you waiting for? Go give these lunges a try and unlock a whole new level of lower-body strength!