18 Lunge Variations | Improve Your Core Strength

Lunge exercise can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.

It is used by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by yogis as part of an asana regimen.

Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups.

Including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings.

Lunges are right up there with squats on the list of Best Exercises You Can Do.

Not only does the lunge work your entire lower body and core, but it’s also super functional, which is just a fancy way of saying that it helps you do everyday movements comfortably.

You can do lunges with just your bodyweight, or you can easily make lunges more challenging by adding free weights like dumbbells, kettlebells, a barbell, or resistance bands.

The lunge is also a unilateral exercise, meaning you primarily train one side of your body at a time.

This makes the lunge a great exercise for identifying and correcting any muscle imbalances you have between your left and right side.

It also challenges your stability, making it a great sneaky core workout.

So here are the 18 Lunge Variations:

1. Bodyweight Forward Lunge

Stand with your feet shoulder-width apart and your hands on your hips (as pictured) or hold them together in front of your chest. This is the starting position.
Step forward (about 2 feet) with your right foot, and plant it firmly on the floor.
Bend both knees to create two 90-degree angles with your legs.
Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. \
Right quad should be parallel to the floor and your right knee should be above your right foot. Your butt and core should be engaged.
Push through your right foot to return to the starting position. That’s 1 rep.
Do all your reps on one side, then repeat with the other leg. You can also alternate legs if you prefer.

2. Bodyweight Reverse Lunge

Stand with your feet shoulder-width apart. Hold your hands together in front of your chest (as pictured) or rest them on your hips. This is the starting position.
Lift your right foot and step back about 2 feet, landing on the ball of your foot and keeping your heel off the floor. Bend both knees until your left quad and right shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded. Your left knee should be above your left foot and your butt and core should be engaged.
Push through the heel of your left foot to return to the starting position. That’s 1 rep.
Do all your reps on one side, then repeat with the other leg. You can also alternate legs if you prefer.

3. Dumbbell Forward Lunge

You can do this move with either dumbbells or kettlebells.

Start standing with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms resting along the sides of your legs, palms facing in. This is the starting position.
Lift your right foot, step forward about 2 feet, and plant it firmly on the floor. Bend both knees until your right quad and left shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded. Your right knee should be above your right foot and your butt and core should be engaged.
Push through the heel of your right foot to return to the starting position. That’s 1 rep.
Do all your reps on one side, then repeat with the other leg. You can also alternate legs if you prefer.

4. Dumbbell Reverse Lunge

You can do this move with either dumbbells or kettlebells.

Start standing with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms resting along the sides of your legs, palms facing in. This is the starting position.
Lift your right foot and step back about 2 feet, landing on the ball of your foot and keeping your heel off the floor. Bend both knees until your left quad and right shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded. Your left knee should be above your left foot and your butt and core should be engaged.
Push through the heel of your left foot to return to the starting position. That’s 1 rep.
Do all your reps on one side, then repeat with the other leg. You can also alternate legs if you prefer.

5. Bodyweight Lateral Lunge

Master this lunge with your bodyweight first, and then try adding weights (see slide 9).

Stand with your feet together and your hands on your hips. This is the starting position.
Take a big step (about 2 feet) out to the right. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
Pause for a second, and then push off your right leg to return to the starting position. That’s 1 rep.
Do all your reps on one side, then repeat with the other leg. You can also alternate legs if you prefer.

6. Curtsy Lunge

Master this lunge with your bodyweight first, and then try adding weights.

Stand with your feet shoulder-width apart and your hands on your hips (as pictured) or hold them together in front of your chest. This is the starting position.
Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
Drive through your left heel to stand back up and return to the starting position. That’s 1 rep.
Do all your reps on one side, then repeat with the other leg. You can also alternate legs (as shown) if you prefer.

7. Reverse Lunge With Rotation

Stand with your feet shoulder-width apart and your hands on your hips or hold them together in front of your chest. If you’re using a dumbbell (as pictured) hold it at your chest with both hands, gripping it on each end. This is the starting position.
Step back (about 2 feet) with your right foot, landing on the ball of your right foot and keeping your heel off the floor. Bend both knees to create two 90-degree angles with your legs.
Your chest should be upright and your torso should be leaning slightly forward so that your back is flat and not arched or rounded forward.
Right quad should be parallel to the floor and your right knee should be above your right foot.
Slowly rotate your torso to the left. You should feel a nice stretch in your midback.
Twist back to center, and then push through the heel of your left foot to return to the starting position.
Then, step back with your left foot and lower down into a reverse lunge. This time, slowly rotate your torso to the right. This is 1 rep.
Continue for a set amount of reps.

8. Lunge Jump

Stand with your feet together. Step back (about 2 feet) with your left foot, landing on the ball of your left foot and keeping your heel off the floor.
Bend both knees until your right quad and left shin are parallel to the floor, your torso leaning slightly forward so that your back is flat. Your right knee should be above your right foot and your butt and core should be engaged. Hold your hands in front of your chest.
Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
As you land, lower into a lunge before immediately jumping again.
Continue for a set amount of time on one side, then repeat with the other leg. You can also switch legs as you jump if you prefer.
To modify this movement, keep your feet planted on the floor the entire time and just bend and straighten your legs in and out of a lunge without jumping in between.

9. Dumbbell Lateral Lunge

Stand with your feet hip-width apart. Hold a weight in each hand and rest them on the tops of your shoulders with your palms facing in toward each other and your elbows bent. You can also hold one weight with both hands at your chest. This is the starting position.
Take a big step out to the right. Bend your right knee, hinge forward at the hips, and sit your butt back to lower into a lateral lunge. Keep your chest lifted and core engaged, and make sure your knee doesn’t move forward beyond your toes.
Push through your right heel to return to the starting position. That’s 1 rep.
Do all of your reps on one side, and then repeat on the other side.

10. Single-Leg Deadlift to Reverse Lunge

Stand with your feet together, a heavier dumbbell in each hand in front of your legs, palms in.
Shift your weight to your right leg and, keeping a slight bend in your right knee, raise your left leg straight behind you, hinging at the hips to bring your torso parallel to the floor and lowering the weight toward the floor. (You may need to bend your knee a bit more depending on your hip mobility and hamstring flexibility.)
Keep your back flat. Your torso and right leg should be almost parallel to the floor, with the weight a few inches off the floor. (If your hamstrings are tight, you may not be able to reach as far.)
Keeping your core tight, push through your right heel to stand up straight and pull the weight back to start. Bring your left leg back down, pause, and squeeze your butt.
Step back (about 2 feet) with your left foot, landing on the ball of your foot and keeping your heel off the floor.
Bend both knees until your right quad and left shin are parallel to the floor, your torso slightly forward so your back is flat. Your right knee should be above your right foot and your butt and core should be engaged.
Push through the heel of your right foot to stand. That’s 1 rep.
Do all of your reps on one side, and then repeat on the other side.

11. Curtsy Lunge With Kick

Stand with your feet shoulder-width apart. Hold a weight in each hand and rest them on the tops of your shoulders with your palms facing in toward each other and your elbows bent. This is the starting position.
Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. Your front knee should bend to about 90 degrees.
Push through your left heel to stand back up and straighten your left leg. As you return to standing, kick your right leg out to the right side. That’s 1 rep.
Move immediately into the next rep. Complete all your reps on one side and then repeat on the other side.

12. Alternating Forward to Reverse Lunge

Start standing with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms resting along the sides of your legs, palms facing in. This is the starting position.
Lift your right foot, step forward about 2 feet, and plant it firmly on the floor. Bend both knees until your right quad and left shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded. Your right knee should be above your right foot and your butt and core should be engaged.
Push through the heel of your right foot to return to the starting position.
Then, step your right foot back about 2 feet, landing on the ball of your foot and keeping your heel off the floor. Bend both knees until your left quad and right shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded. Your left knee should be above your left foot and your butt and core should be engaged.
Push through the heel of your left foot to return to the starting position. That’s 1 rep.
Do all your reps on one leg, then repeat with the other leg.

13. 5 O’Clock Lunge

Stand with your feet hip-width apart. Hold one weight by both ends in front of your chest with your palms facing in toward each other and your elbows bent. This is the starting position.
Take a big step to the side with your right foot, rotating away from your body clockwise toward the 5-o’clock position.
Keeping your left leg straight, left foot flexed, and your chest lifted, bend your right knee and push your butt back to lower into a lateral lunge.
Push through your right heel to stand, rotating back to the starting position. That’s 1 rep
Do all of your reps on one side, and then repeat on the other side.

14. Reverse Lunge to Overhead Press With Knee Drive

Stand with your feet shoulder-width apart. Hold a dumbbell in your right hand and rest it on your shoulder.
Lift your right foot and step back about 2 feet, landing on the ball of your foot and keeping your heel off the floor. Bend both knees until your left quad and right shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded. Your left knee should be above your left foot and your butt and core should be engaged.
Push through the heel of your left foot to return to the starting position. As you do, press the weight directly overhead and drive your right knee in toward your chest. This is 1 rep.
Hold for a beat, and then step back into a reverse lunge to immediately go into the next rep.
Do all your reps on one side, then repeat with the other leg.

15. Lateral Lunge Into Runners Jump

Stand with your feet together and your hands on your hips.
Take a big step (about 2 feet) out to the right. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
Pause for a second, and then push off your right leg to return to standing, but instead of placing it back on the ground, immediately bring your knee toward your chest and hop up toward the ceiling.
Land on your left foot with a soft knee (that’s 1 rep), and immediately move into the next rep.
Do all your reps on one side, then repeat with the other leg.

16. Resistance Band Lateral Lunge

Loop a resistance band around both of your ankles. Stand with your feet together and hold your hands together in front of your chest (as shown) or place them on your hips. This is the starting position.
Then, take a big step (about 2 feet) out to the right. When your foot hits the ground, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
Pause for a second, and then push off your right leg to return to the starting position. That’s 1 rep.
Do all your reps on one side, then repeat with the other leg. You can also alternate legs if you prefer.

17. Step-up to Reverse Lunge

Stand facing a box, step, bench, or chair.
Step onto the box with your right foot and drive through your right heel and glute to bring your left leg up to meet the right. Let your left foot hover, and keep most of the weight in your right foot.
Step back down with your left foot, then step your right foot back about two feet behind the left and lower immediately into a reverse lunge.
Push through your left foot to stand back up (that’s 1 rep) and move right into the next step-up.
Do all your reps on one side, then repeat with the other leg.

18. Explosive Sprinters Lunge

Stand tall with your feet hip-width apart.
Step your right foot back a few feet into a lunge position.
Push through your left foot to explosively jump into the air, driving your right knee toward your chest.
Land with a soft knee (that’s 1 rep) and step back immediately into another lunge.
Do all your reps on one side, then repeat with the other leg.