6 LUNGE VARIATIONS

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!

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