6 LUNGE VARIATIONS

Lunges are a knee dominant exercise that strengthen the muscles around your knee joint. Primarily targeting the thighs (quads) and butt (glutes)!

Lunge variations target different muscle groups. Doing lunge progressions can also increase mobility and lead to better form on your lower body exercises.

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REVERSE LUNGE + CALF RAISE

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LATERAL LUNGE

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1.5 REVERSE LUNGE

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DEADLIFT + REVERSE LUNGE

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LUNGE THRUSTER

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CURTSY LUNGE + SQUAT

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If you want a FULL Leg Workout, try this 35-Minute LEG DAY AT HOME!

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6 LUNGE VARIATIONS

LEG BURNOUT EDITION

LEG BURNOUT EDITION

Lunges are a knee dominant exercise that strengthen the muscles around your knee joint. Primarily targeting the thighs (quads) and butt (glutes)!

Lunge variations target different muscle groups. Doing lunge progressions can also increase mobility and lead to better form on your lower body exercises.

6 Ways to Lunge 👉

Why try lunge variations?

REVERSE LUNGE + CALF RAISE

1

Targets: Legs, glutes, quads, calves, inner + outer thighs. ⭐️ Extra 🔥 with the lunge hold + calf raise!!

LATERAL LUNGE

2

Targets: Legs, glutes, outer glutes, quads + inner thighs. ⭐️ Think of it as a single leg squat on the bent leg.

1.5 REVERSE LUNGE

3

Targets: Legs, glutes, quads, calves and core. ⭐️ The extra pulse at the bottom increases time under tension!

DEADLIFT + REVERSE LUNGE

4

Targets: Legs, glutes, hamstring, hips, quads, core and back.

LUNGE THRUSTER

5

Targets: Legs, glutes, quads, hamstrings, hips, calves and core. ⭐️ Complex, powerful leg exercise!!

CURTSY LUNGE + SQUAT

6

Targets: Legs, glutes, quads, hips and outer glutes. Major burn for outer glutes on BOTH legs!

If you want a FULL Leg Workout, try this 35-Minute LEG DAY AT HOME!

Tap below to SUBSCRIBE to my email list for FREE weekly workout plans!