Strength and balance is the name of the game. While squats have a broader base of support, the split stance in lunges forces you to constantly re-adjust your weight. They can also challenge your mobility, and put your hip, foot and ankle stability to the test. From plyos to lateral to curtsy, these lunge variations fire up your glutes, quads, thighs and calves for superior lower-body strength.
If you think plyo lunges are hard, wait ‘til you try this one. Grab a ball to double-team coordination and endurance in one move.
Got some aggression you need to take out? These reverse lunges with battleropes get your arms moving, increasing your heart rate and total-body burn.
Using parallette bars gives your lunges some incline so you can improve the depth of your lunge. You can also work with a pair of dumbbells to add some weight.
Our bodies aren’t meant to move in one plane of motion, and this combination exercise will help you break outside the box. Be sure to recruit your glutes, hamstrings and core (and not your arms) to pop the pair of kettlebells up to chest height.
Break through any exercise plateau with this childhood favorite. The trampoline adds fun — and extra height — to basic plyo lunges. Don’t have your own launch pad? Use a step or box.
Combining strength and speed, this box lunge will help improve your agility and endurance. A true calorie scorcher, this exercise will make you engage your abs and arms to jump onto the box as you start to lose steam.
These forward lunges will strengthen every facet of your booty. Even better: Holding resistance overhead will also sculpt your abs and arms.
Turn up the cardio, while building strength in your lower body. In this split jack variation from BJ Gaddour, you’ll use your arms, shoulders and back to help you create max force.
22. Pendulum Lunge
Sometimes you need to slow things down to tone things up. In a controlled movement, this pendulum lunge isolates one set of lower-body muscles at a time.
Curtsy lunges may look like a simple dance move, but these butt burners also sculpt your inner thighs and quads. Holding the towel taut also strengthens your core and arms.
If improving functional movement patterns is your goal, this exercise is a big step in the right direction. From the lateral lunge position, you’ll sit into a squat before stepping your feet back into a plank.