13 Lunge Variations For Strong Legs

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/06/lunge-workouts-thumbnail-0269.jpg" } }, "headline":"13 Lunge Variations For Strong Legs", "datePublished":"2020-07-01", "dateModified": "2020-07-01", "description":"These 13 lunge variations help you develop strength, stability, and flexibility in your legs. Find the exercise that works for you!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/06/lunge-workouts-thumbnail-0269.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What muscles do lunges work?", "acceptedAnswer": { "@type": "Answer", "text": "Lunges target your glutes, hamstrings, quads, calves, abs, and lower back. They hit all the major lower body muscles, which makes them fantastic for improving overall leg strength." } }, { "@type": "Question", "name": "What are the best type of lunges?", "acceptedAnswer": { "@type": "Answer", "text": "The two best types of lunges are jump lunges and low side lunges performed at a full range of motion. Jump lunges hit all the major muscles and are a plyometric exercise. Side lunges specifically target the inner and outer thigh muscles which many people wish to tone and strengthen." } }] } </script> <article> <div> <ul> <li><a href="#section1">What Muscles Do Lunges Work?</a></li> <li><a href="#section2">What Are the Best Type of Lunges?</a></li> <li><a href="#section3">How to Do a Lunge Properly for Beginners</a></li> <li><a href="#section4">11 Additional Lunge Variations for Strong Legs</a></li> <li><a href="#section5">Lunge Workouts You Can Do Anywhere</a></li> </ul> </div> <section> <p>Lunges are a fantastic lower body exercise for toning and strengthening your legs.</p> <p>In fact, they strengthen all of the major muscle groups in your lower body, and offer unique benefits that some other popular leg exercises don't at all.</p> <p>For example, lunges strengthen <i>and</i> improve mobility in 3 of your body's most important joints. And they're also an effective tool for fixing muscular imbalances. </p> <p>Best of all, the lunge is an exercise anyone can do—beginners can modify them to fit their needs, and those who are more advanced can make them very challenging for a killer workout.</p> <p>Here's a look at the 13 best lunge variations, and the 2 types of lunges you should learn first if you're a beginner.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What muscles do lunges work?</h2> <p>Lunges target your glutes, <a target="_blank" href="https://www.warriormade.com/content/exercise/hamstring-workouts/" rel="noreferrer">hamstrings</a>, quads, <a target="_blank" href="https://www.warriormade.com/content/exercise/the-5-best-calf-exercises/" rel="noreferrer">calves</a>, <a target="_blank" href="https://www.warriormade.com/0-6pack-abs/more-info/" rel="noreferrer">abs</a>, and <a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">lower back</a>.^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/19708966/" rel="nofollow noreferrer">1</a>} They hit all the major lower body muscles, which makes them fantastic for improving overall leg strength.</p> <p>Given that, you'd assume lunges are a popular exercise. However, that's not always the case.</p> <p>In some fitness circles, people avoid lunges because they've heard that lunges are unsafe—in particular, that they're bad for your knees.</p> <p>The truth is, though, if you start slow and practice the right technique, lunges are a safe, functional movement.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/24404882#:~:text=This%20study%20showed%20that%20those,sagittal%20plane%20during%20backward%20lunge.&text=The%20healthy%20group%20exhibit%20better,the%20trunk%20and%20knee%20muscles." rel="nofollow noreferrer">2</a>}</p> <p>If you're worried about lunges, check out our beginner tips for doing lunges perfectly in the exercise descriptions below. The benefits you'll gain are worth it!</p> <h3>Benefits of lunges</h3> <p>Here are all the benefits of adding lunges to your workout: </p> <ul> <li>They strengthen every major muscle group in your leg (and your core, too). </li> <li>They're a contralateral exercise, meaning muscles on the opposite side of your body get a workout simultaneously. Contralateral movements are great for improving balance and stability.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465979/" rel="nofollow noreferrer">3</a>, <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/21536441/" rel="nofollow noreferrer">4</a>}</li> <li>They're great for improving imbalances. If one side of your body is noticeably stronger than the other, you can balance it out by doing more or less lunges!^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6006536/" rel="nofollow noreferrer">5</a>}</li> <li>They're considered a safe exercise, even for <a target="_blank" href="https://www.warriormade.com/content/exercise/fit-after-40/" rel="noreferrer">older adults</a>.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463242/" rel="nofollow noreferrer">6</a>}</li> <li>They'll improve flexibility in several major joints in your body; the ankle, hamstring and glute get a stretch in the front leg while the hip flexor gets a stretch in the back leg.</li> <li>They're a <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">functional exercise</a>. Lunges mimic everyday movements like walking, hiking, or running, and keep the muscles you need to do these activities <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">strong</a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/core-exercises-for-seniors/" rel="noreferrer">stable</a>.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>What are the best type of lunges?</h2> <p>The two best types of lunges are jump lunges and low side lunges performed at a full range of motion.</p> <p>Each exercise provides specific benefits:</p> <ul> <li>Jumping lunges hit all the major muscles like normal lunges do, with the added benefits of plyometric exercise (PE). PE helps strengthen your body's <i>fast-twitch muscle fibers</i>* which has been shown to slow aging.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/mesh?Db=mesh&Cmd=DetailsSearch&Term=%22Muscle+Fibers,+Fast-Twitch%22%5BMeSH+Terms%5D" rel="nofollow noreferrer">7</a>}</li> <p><i>*Your muscles have both fast- and slow-twitch fibers in them, and each type of muscle fiber supports different types of activity. Slow-twitch fibers help with endurance-based exercise, while fast-twitch fibers help with movements that require jumping, speed, and agility. The number of fast-twitch fibers notoriously starts to decline with age, so exercises that keep them strong and active are a fantastic benefit.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/7493202" rel="nofollow noreferrer">8</a>}</i></p> <li>Side lunges specifically target the inner and outer thigh muscles. This is an area many people wish to tone or strengthen. They're also great for maintaining hip, groin, and ankle mobility.</li> </ul> <p>However, both of these exercises are advanced movements. You might need to work up to them if you don't have the strength or flexibility yet.</p> <p>If that's the case, the 2 movements in the next section will help you work your way up. As you get stronger, keep increasing the difficulty of the lunge variation you're using. Eventually you'll be able to do all of these movements!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>How to do a lunge properly for beginners</h2> <p>Let's look at how to do the most basic version of both the jump lunge and low side lunge.</p> <p>Try practicing 10 reps of each with perfect form before you head to the other lunge variations below.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SUPPORTED-REVERSE-HALF-LUNGES.gif" alt="Supported reverse half lunge"> <h3>Beginner jump lunge variation</h3> <p><strong>Exercise</strong>: Supported reverse half lunge</p> <p><i>*You'll need a chair or something sturdy you can grab onto for this exercise.</i></p> <ul> <li>Stand with your feet shoulder-width apart; put your bodyweight in your heels.</li> <li>Hinge forward at the hips; bring your right leg behind your body, lowering toward the floor as you stabilize on that right foot. <ul><li>Bring your right knee about halfway to the floor—grab the chair in front of you for support.</li></ul></li> <li>Driving through the left front heel, return to a standing position.</li> <li>Repeat on the other side.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SUPPORTED-HALF-SUMO-SQUATS.gif" alt="Supported half sumo squat"> <h3>Beginner low side lunge variation</h3> <p><strong>Exercise</strong>: Supported half sumo squat</p> <p>This exercise might technically be called a squat, but it's a great way to start learning the form and working on your hip mobility for low side lunges.</p> <p><i>*Again, you'll need a sturdy object such as the back of a chair to do this one safely.</i></p> <ul> <li>Begin with both feet wider than shoulder-width apart, bodyweight in the heels.</li> <li>Grabbing the chair in front of you, lower your butt to the ground about 6 to 12 inches. Bend at the hips first, and let the knees follow.</li> <li>Repeat.</li> </ul> <h3>Tips for doing perfect lunges</h3> <p>When practicing lunges, here are some tips to keep in mind to ensure perfect form:</p> <ul> <li>Make sure the front knee is pointing in the direction of the toes.</li> <li>Make sure your back foot is pointed toward the ground (not out to the side).</li> <li>Drive through your front heel on the way up (this activates the glutes and helps you stay balanced).</li> <li>During full range of motion lunges, touch your back knee gently to the ground. Careful not to slam it!</li> <li>Keep your core muscles tight.</li> </ul> <p>The #1 tip when doing lunges, though, is to focus on <i>perfect form</i> over speed—always. This way you get the most effective workout and don't risk injuring yourself.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>11 additional lunge variations for strong legs</h2> <p>These 11 lunge variations are all awesome for developing stronger lower body muscles. Try adding them to your routine once you've mastered the beginner variations described above. </p> <p>You'll find the first 6 exercises work through our jump lunge <a target="_blank" href="https://www.warriormade.com/content/exercise/progressive-overload/" rel="noreferrer">progression</a>. The remaining 5 movements (numbers 7 through 11) work all the way up to low side lunges.</p> <p>Now's the perfect time to start building those legs!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/REVERSE-HALF-LUNGES.gif" alt="Reverse half lunges"> <h3>1. Reverse half lunges</h3> <ul> <li>Stand with your feet shoulder-width apart; put your bodyweight in your heels.</li> <li>Hinge forward at the hips; bring your right leg behind your body, lowering toward the floor as you stabilize on that right foot. <ul><li>Bring your right knee about halfway to the floor (~12 inches).</li></ul></li> <li>Driving through the left front heel, return to a standing position.</li> <li>Repeat on the other side.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/REVERSE-LUNGES.gif" alt="Reverse lunges"> <h3>2. Reverse lunges</h3> <ul> <li>Stand with your feet shoulder-width apart; put your bodyweight in your heels.</li> <li>Hinge forward at the hips; bring your right leg behind your body and drop your knee into the bottom of a lunge.</li> <li>Driving through the left front heel, return to a standing position.</li> <li>Repeat on the other side.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/FRONT-LUNGES.gif" alt="Front lunges"> <h3>3. Front lunges</h3> <ul> <li>Stand with your feet shoulder-width apart; bodyweight in your heels.</li> <li>Bring your right leg forward and bend both knees to drop down to the bottom of a lunge. <ul><li>At the bottom, both knees should be at a 90-degree angle.</li></ul></li> <li>Drive through your right heel to return to a standing position.</li> <li>Repeat on the other side; you can do these standing in one spot or as a "walking lunge."</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/DROP-LUNGE-STEP-BACKS.gif" alt="Drop lunge step back"> <h3>4. Drop lunge step back</h3> <ul> <li>Stand with your feet shoulder-width apart; place your hands on your waist for balance.</li> <li>Leap to bring your right leg forward and your left leg back at the same time into the bottom of a lunge.</li> <li>When your left knee touches the ground (remember, softly), step back up to start position, one foot at a time.</li> <li>Repeat on the other side.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/DROP-LUNGE-JUMP-BACKS.gif" alt="Drop lunge jump back"> <h3>5. Drop lunge jump back</h3> <ul> <li>Stand with your feet shoulder-width apart; place your hands on your waist for balance.</li> <li>Leap to bring your right leg forward and your left leg back at the same time.</li> <li>When your left knee touches the ground, jump back up, both legs simultaneously.</li> <li>Repeat on the other side.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SLOW-JUMP-LUNGES.gif" alt="Jump lunge"> <h3>6. Jump lunge</h3> <ul> <li>Stand with your feet shoulder-width apart; put your bodyweight in your heels.</li> <li>Hinge forward at the hips; bring your right leg behind your body and drop your knee into the bottom of a lunge*.</li> <li>Driving through the left front heel, jump up so both feet come off the ground. <ul><li>Swap your right and left foot in midair and land in the bottom of a lunge on the opposite side.</li></ul></li> <li>Repeat on the other side.</li> </ul> <p><i>*You can make these easier or harder by speeding up or slowing down.</i></p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HALF-SUMO-SQUATS.gif" alt="Half sumo squats"> <h3>7. Half sumo squats</h3> <ul> <li>Begin with both feet together, bodyweight in the heels.</li> <li>Take a big, exaggerated step, opening the hip up to the right. Bring your knee up to about waist height.</li> <li>Squat down about halfway—12 to 18 inches is a good goal.</li> <li>On your way up, bring the opposite foot up to your waist again, taking an exaggerated step back in the direction you came from.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/FULL-SUMO-SQUATS.gif" alt="Full sumo squats"> <h3>8. Full sumo squats</h3> <ul> <li>Begin with both feet together, bodyweight in the heels.</li> <li>Take a big, exaggerated step, opening the hip up to the right. Bring your knee up to about waist height.</li> <li>Land in the bottom of a wide-stance squat (or as low as you can go).</li> <li>On your way up, bring the opposite foot up to your waist again, taking an exaggerated step back in the direction you came from.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HALF-SIDE-LUNGES.gif" alt="Half side lunges"> <h3>9. Half side lunges</h3> <ul> <li>Start in a wide stance with your toes pointed out at a 45-degree angle.</li> <li>Bend your right knee, and lean to the right, lowering yourself about 6 to 12 inches (halfway to a full side lunge).</li> <li>At the bottom, press through your right foot; shift your bodyweight to the left side.</li> <li>Repeat.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HIGH-SIDE-LUNGES.gif" alt="High side lunges"> <h3>10. High side lunges</h3> <ul> <li>Start in a wide stance with your toes pointed at a 45-degree angle; bring your arms up in front of you for balance.</li> <li>Bend your right knee, and lean to the right, lowering yourself 12 to 18 inches to the ground.</li> <li>Press through your right foot, shifting the bodyweight to the left side; repeat on the left side.</li> <li>Repeat.</li> </ul> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/LOW-SIDE-LUNGES.gif" alt="Low side lunges"> <h3>11. Low side lunges</h3> <ul> <li>Start in a wide stance with your toes pointed at a 45-degree angle; bring your arms up in front of you for balance.</li> <li>Bend your right knee, and lean to the right, lowering yourself to the ground (as far as you can comfortably go).</li> <li>Press through your right foot, shifting the bodyweight to the left side; repeat on the left side.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Lunge workouts you can do anywhere</h2> <p>Want a quick and easy lunge workout? Pick your 2 favorite lunge variations from the list above, and plug them into one of the following workouts:</p> <ul> <li><strong>A 9-minute circuit</strong>: Do one lunge exercise, then the other, followed by a plank for 45 seconds each. Rest 15 seconds in between exercises and rotate at the top of each minute.</li> <li><strong>An 11-min HIIT workout</strong>: Do the first lunge exercise, followed by your favorite type of push-up. Alternate, going 25 seconds on, 15 seconds off x 8 rounds of each exercise (4 of each movement). Repeat the same thing with the second lunge variation and your favorite core exercise (we recommend V-ups).</li> </ul> <p>Do this workout in your living room, in the backyard, or on your next business trip. No need for a gym or any fancy equipment, just a timer and some floor space!</p> <p>Okay, now you've got enough lunge variations to keep you busy for a while. </p> <p>Maybe this would be a good time to take a break from doing squats and other lower body exercises for a couple weeks. You can use this time to focus on getting really good at lunges and get your first first jump or low side lunge!</p> <p>Give it your all during workouts and let lunges build the strong legs you're going for. We believe in you!</p> </section> </article>