10 Easy Lunge Variations You Can Do at Home


The Lunge is one of the best and most effective exercises that you can do at home. It can strengthen, sculpt, and build the muscles and muscle groups in your body, mainly quadriceps (thighs), the gluteus maximus (buttocks) and hamstrings. So, it can be your to-go exercise if you’re looking to shape your legs and thighs.

There are also many variations of lunge that makes it impossible to get bored with this routine. Equipment that can be used to aid the performance and add resistance to the lunge are barbell, dumbbells, and kettle bells. However, these variations can be done without equipment.

Below are 10 easy lunge variations you can do at home:

Body weight Lunge

Source: mystrengthtraining.com

This is a very basic movement that is also the building block for the rest of variations on this list and many workout routines in general. To do body weight lunge, stand with your feet together, shoulders back, and core tight. Lift your right leg off the floor and take a big step forward. Lower your body toward the floor until your right upper thigh is parallel to the floor and your right knee forms about a 90 degree angle. Straighten up by pushing off your right heel to return to stand. Repeat the move with the other leg.

Reverse Lunge

Source: ldnmuscle.com

The only difference between body weight lunge and reserve lunge is instead of stepping forward, step backwards and lower that leg down towards the floor. Return to start and repeat with other leg. This type of lunge is gentler for your knee.

Walking Lunge

Source: greatist.com

This is just like the body weight lunge, but instead of pushing off your front foot to return to start position, push up to bring the back leg to the front. Take a step and repeat.

Reverse Lunge and Kick

Source: popsugar.com

This is a good variation for a full-body warm-up. Move through the regular reverse lunge, but instead of returning to stand on two legs, kick your back leg out in front of you until you can touch your toes with your opposite hand. Return to stand and repeat on the other side. Quick tip: turn on your favorite music and match your moves with the rhythm of the song for more exciting exercise.

Reverse Lunge with Rear Leg Raise

Source: greatist.com

Are you looking to a stronger lower body? This variation may kick up your routine a notch. To do this, perform a regular lunge with your right leg forward. As you straighten your right leg, hinge forward at the hips and lift your straightened left leg off the floor behind you until it’s parallel to the floor. Return to stand and switch sides.

Side Lunge

Source: spotebi.com

The side lunge works the lower body differently than bodyweight lunge or reverse lunge. Side lunge involves your inner and outer thighs, which help not only in toning the leg muscles but also adding stability to the hip and knee joints. To do a side lunge, start standing with legs slightly wider than shoulder distance apart and toes pointed forward. Shift your body weight to one leg, bending the knee until it reaches a 90-degree angle and the other leg is straight. Return to center and switch sides.

Curtsy Lunge

Source: runtastic.com

To do curtsy lunge, stand with your feet hip-width apart. Take a big step back with your right leg, crossing it behind your left leg. Bend both knees and lower your body towards the floor until your front knee forms about a 90-degree angle. Return to start and switch sides.

Split Lunge Jumps

Source: m8group.co.uk

To do split lunge jumps, stand with your feet together and your knees soft. Jump and come into a basic (bodyweight) lunge with your right leg forward. Push off with both feet, jumping them together, and then hopping into lunge with your left leg forward now. Complete the rep by jumping your feet back together.

Runner’s Lunge

Source: popsugar.com

This variation will release tension in your hamstrings and hips. To do runner’s lunge, start with a plank position. Bring your left foot up and around and to the outside of your left hand. Hold for five seconds and bring the foot back into the plank position, switch sides.

Runner’s Lunge with Push Up

Source: pinterest.com

Adding push up to the basic runner’s lunge deepens the stretch for your hip flexors and muscles on the front of the hip joint. You can start in a plank position, and bring your left foot to the outside of your left hand. Bend your elbows slowly to deepen the stretch. Return your leg to the plank position, and repeat on the right side to complete one rep.

These 10 lunge variations are very easy to do anywhere, anytime. You may combine them with other routine for better results. These easy 10 lunge variations that you can do at home will help you to shape your lower body, especially legs and thighs.


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