We all know the classic lunge, but you probably haven’t tried these 10 lunge variations. They will shape and sculpt every inch of your calves, thighs and butt like never before.
Do these lunge variations 20 times each and repeat the circuit thrice.
(Also read: How to Do Lunges Without Hurting Your Knees)
Stand straight and step one leg forward. Lower body as you bend both knees at 90 degrees. Make sure back knee does not hit the ground. Straighten back up and step front leg back. Repeat move on other leg to complete one rep.
1. Pulse Lunge
A quad and butt burner, this is done the same way as a classic lunge, but it adds more tension to your thighs as you pump your front leg a few times while staying in the lowest position. Dip low, rise by a few inches, then dip down again. Repeat move on other leg to complete one rep.
2. Jump Lunge
Want more cardio? Add a jump to your Pulse Lunge. Simply jump on the spot, straightening your legs as you jump and gently bending as you land. This is one rep. Jump lunges are not advisable for those with weak joints. Repeat move on other leg to complete one rep.
(Also read: The Low-Impact HIIT Workout Anyone Can Do)
3. Alternating Jump Lunge
For a greater challenge, alternate your legs as you land. Keep body upright as you jump, and land softly.
4. Kick Lunge
A lower-impact option that still gets the heart pumping – this is a lunge with a kick, literally. Stand straight and step backwards into a lunge. After every lunge, swing the back leg forward and up. Keep abs tight and kick hard to engage your legs. Repeat move on other leg to complete one rep.
5. Balance Lunge
Also known as the Bulgarian Split Squat, this is a lunge variation where your back leg is placed on a raised platform – either a bench or the stairs. Without your back knee touching the ground and your front knee going beyond your toes, bend both knees in a lunge position. Repeat move on other leg to complete one rep.
6. Barbell Lunge
To increase the burn in your glutes and hamstrings, hold a barbell between both legs as you lunge. This helps to target the back leg muscles, giving you a leaner look all over. Repeat move on other leg to complete one rep.
7. Walking Lunge
To firm up your quads, do the classic lunge while walking. Take big steps forward and bend knees to lunge after each step.
8. Banded Lunge
Use a resistance band to work your thighs and arms by stepping on the band with your front foot and holding the ends in your hands. When you bend your knees to lunge, bring your hands to chest level. When you straighten your legs, lift your hands up. Repeat move on other leg to complete one rep.
9. Deadlift Lunge
This lunge variation combines two popular exercises – a deadlift and a lunge. Start with a deadlift, then step back into a lunge. Repeat move on other leg to complete one rep.
10. Curtsy Lunge
Step back diagonally, bend your knees like you would in a lunge, straighten, and step back to stand straight. Repeat move on other leg to complete one rep.