It's time to step away from training your “mirror muscles.” You know a carved core, capped shoulders, and amped-up arms are going to make you look good in a T-shirt, but you're missing out on some huge gains by solely training muscles from the waist up. well-rounded physique is complete without powerful glutes and legs. The solution is simple: Add a variety of lunges that utilize foot elevation, walking, dumbbells, and more into your workout regimen. Aside from building more muscular legs, lunge variations make you a better athlete.
"Training your glutes will give you more speed and explosive power," says Simon King, a personal trainer and owner of Cre8 Fitness in London. All in all, unilateral exercises are a great way to improve flexibility and balance. And, King adds, "Compound exercises like lunges elicit a huge metabolism response, meaning you burn [a ton of] calories."
If you're ready to bulletproof your body, reduce your risk of injury with the added reward of strong glutes, lean hamstrings, and toned calves, then let's get started with the 15 best lunge variations.
Before you begin any lunge variation on our list, go through this pre-workout checklist:
- Prepare your body for movement through mobilization and a proper warm-up
- Drive through your heel(s) to maximally recruit your glutes
- Keep hips aligned to protect any knee deviation
- Brace your core to create intra-abdominal pressure
- Keep your head still throughout every exercise
If you’re a beginner, start with a simple static lunge or walking lunge, concentrating on the quality of each rep. Start with 3 sets of 10 reps for each leg. As you become more competent, think about challenging your body as much as possible, increasing the amount of reps and sets, even working toward 10 sets of 10 reps on a more advanced exercise like the rear foot elevated lunge holding dumbbells in each hand.
Best Lunge Variations for a Great Leg Workout
1. Static Lunge
Static Lunge
Beth Bischoff
Why It Works
"The static lunge may be your starting point of developing the movement pattern, but it still places huge stress on your hamstrings, glutes, and quads due to its strong eccentric contraction of your muscles," King says. Working on the eccentric (lowering) phase of this exercise is super-important because you want to recruit as many muscle fibers—required for performance and muscle development—as possible. What's more, the static lunge will challenge your balance (since all of your weight is loaded through your forward leg) and your hip flexibility (which will determine how deep you can settle into the lunge).
How to Do It
- To start, take a split stance so that when you lower yourself into the lunge, both knees are bent at 90 degrees.
- If your right leg is forward, place most of the load through this foot, aiming to keep it firm and flat against the floor at all times.
- Your trailing left leg should be used to support and balance you as you drive upward through the heel of your right (forward) leg.
- Make sure you stay on the balls of your feet as your left (trailing) leg comes back up.
- Complete 3 sets of 12 reps.
2. Walking Lunge
Beth Bischoff
Why It Works
“Until it was made popular by bodybuilding in the '90s, this beast of an exercise was confined to group exercise classes,” King says. The walking lunge is a simple, yet effective variation if you want to target your glutes and hamstrings. Walking lunges place huge demands on your cardiovascular system because you’re activating so many primary muscles, King adds. What’s more, you can increase the challenge by varying your stance and weight. Hold dumbbells in both hands to develop grip strength, place a bar on your back (or even in the front rack position) to place a greater demand on your balance and engage all your major core muscles, or take shorter steps to put more of an emphasis on your quads.
How to Do It
- Stand upright with your feet shoulder-width apart and your hands on your hips, to start.
- Step forward with your right leg, placing your foot down as if you were setting up a static lunge, flexing your knees 90 degrees, and dropping your hips.
- Lower your left knee toward the ground.
- Just before it makes contact with the floor, drive up and forward through your right leg, stepping into a lunge on your other side.
- That's 1 rep.
- Perform 4 sets of 10 to 12 reps.
Pro Tip
To target your glutes, switch your lead legs back and forth. Your trailing leg is minimally involved apart from stabilizing the lunge.
3. Reverse Lunge
Reverse Lunge
Beth Bischoff
Why It Works
The reverse lunge is a great alternative if you suffer from minor knee pain every now and again. Unlike conventional lunges, this lunge allows your knee joint to more favorably respond to hip flexion. “And though it may stress the knee joint less, it still delivers big results when it comes to muscle and strength development,” King says. “It can also be used as an assessment tool to evaluate muscle and structure imbalances while developing balance, strength, and hip flexibility through movement.”
How to Do It
- The starting position is exactly the same as a walking lunge: Keeping a neutral spine, take a step backward—exactly the same width as you would take moving forward in a walking lunge—with your right leg.
- Once your knee almost touches the floor, push back up and forward to your starting position, trying to maintain level hip alignment throughout and keep your weight in your back leg.
- The big difference here is you’re using your front leg to stabilize your body.
- Complete 3 sets of 12 reps.
4. Curtsy Lunge
Curtsy Lunge
Getty Images
Why It Works
“The curtsy lunge, also called the reverse crossover lunge, will really help you build a strong, firm butt by targeting the inner and outer glute and thigh muscles,” King says. The unique action of crossing over your legs is the most challenging part; you're putting emphasis on all three gluteal muscles—the gluteus maximus, gluteus medius, and gluteus minimus.
How to Do It
- To start, stand with your feet shoulder-width apart and take a large step back with your right leg, crossing it behind your left (as if you’re about to do a curtsy).
- Your weight should be on your left foot as you slowly bend your knees, lowering your body straight down.
- Your left (front) leg should be parallel to the floor, your abs tight, and your back straight.
- Push back up to the starting position.
- That's 1 rep.
- Perform 3 sets of 8 reps.
5. Rear Foot Elevated Lunge
Rear Foot Elevated Lunge
Beth Bischoff
Why It Works
Essentially the same thing as a Bulgarian split squat, the rear foot elevated lunge shows up often in sports programs because it builds hip strength and mobility. Doing this exercise correctly is particularly difficult because you'll need a lot of flexibility and strength in your back leg. “It engages infrequently utilized muscles [like glutes and quads] while stretching out others that are generally overworked and tight [hamstrings and hip flexors],” King says.
How to Do It
- To start, place your right foot on a bench or step, keeping your toes pointed, your foot flexed, and pressure penetrating the ball of your left foot [and the top of your right foot].
- Once in position, descend under control until your right knee just about touches the floor and drive back up through your left leg to the starting position.
- Make sure your back knee doesn’t collapse toward your body, and that your forward knee doesn’t slide past your toes.
- Complete 3 sets of 12 reps.
Pro Tip
Hip flexibility and ankle mobility will determine how high you raise your rear leg, so make sure you are adding in mobility movements to get better at this exercise.
Related: 50 Best Leg Exercises for 2024
6. Front Foot Elevated Lunge
Front Foot Elevated Lunge
James Michelfelder
Why It Works
“Front foot elevated lunges are a great way to improve knee stability through the direct recruitment of the vastus medialis, one of the four quadriceps muscles,” King says. This is the perfect exercise to prep you for the ski slopes. Skiing places heavy demands on the structure of your knee, and the less your knee deviates from its neutral position, the less likely you are to get injured, he explains. To make sure you're recruiting the correct muscles, think about keeping your knees aligned over your toes, and make sure your front heel stays in contact with the floor.
How to Do It
- Place your right foot in front of you on an aerobics step or a 25kg Olympic lifting bumper plate, to start.
- Keep this foot flat against the surface and stay on the ball of your left foot; this will bear your weight.
- With your abs tight and back straight, drive your front knee forward so it passes over your toes (which can require a certain amount of ankle mobility) and let your left knee lower naturally until it just about touches the floor.
- Drive back up through your right leg.
- This is important: The driving force behind this exercise is your front knee, not your rear knee, King stresses.
- Perform 4 sets of 10 to 12 reps.
Pro Tip
Time under tension is vitally important for muscle growth. This front foot elevated lunge keeps your front leg under tension consistently through the “lift." “Another way of maintaining tension throughout the lift is to have one leg placed on a step as the opposite arm holds a cable machine pulley,” King says. “The action of the cable pulling you toward it will work the concentric and eccentric phase of the exercise.”
7. Slider Lunge
Slider Lunge
James Michelfelder + Therese Sommerseth
Why It Works
"Most of the movements we do in the gym are static and symmetrical. But at the end of the day, the human body was designed to move as a unit in all planes of motion,” King says. The slider lunge challenges your body because it changes in range-of-motion; this becomes exceedingly more difficult when you add, say, a weighted vest. This great lunge variation is great for strengthening hip flexion and extension, and working on your body’s awareness and coordination. (te: The slider lunge can be done using Valslides — plastic sliding workout discs — furniture or carpet sliders, or a paper plate if you’re on hardwood or tile floors.)
How to Do It
- To start, stand with your feet hip-width apart.
- Place the slider under your right foot and push back until your hip is fully stretched and your knee is nearly touching the floor.
- Bracing your core, apply pressure into the slide and bring your leg back to the start.
- That's 1 rep.
- Complete 3 sets of 15 reps.
Pro Tip
Remember, the body is designed to move in all planes of motion. Don’t be afraid to get creative and move around in multidirectional angles.
8. Around-the-Clock Lunge
Around-the-Clock Lunge
Beth Bischoff
Why It Works
More of a workout method than a true variation, the around-the-clock lunge is a well-rounded, multidirectional exercise that’s perfect for high-intensity interval training (HIIT) workouts because it trains the lactate threshold of your quads and hamstrings, which is especially great for long-distance cyclists and runners, King says. Your body is constantly moving so your heart rate rises rapidly as you try to hit every number “on the clock." You’re placing your muscles under tension for a prolonged period of time, too.
How to Do It
- To start, imagine you’re standing in the middle of a clock with the numbers 1 to 12 around the outside.
- Face forward so your chest points toward 12 o’clock; you’re going to face noon for the entirety of the exercise to make sure you’re moving in a lateral plane of motion each time you push back to the start position.
- Your goal is to hit every clock number.
- Start with your right foot, using your left leg as a stabilizer, and lunge forward to 12, then forward and slightly right to 1, all the way until you're stepping back to 6.
- Then, switch feet and finish the other numbers with your left foot
- Complete 3 sets of 10 reps.
9. Lunge and Reach
Lunge and Reach
Getty Images
Why It Works
If you’re looking to build a rock-solid butt and fry your hamstrings and glutes in one fell swoop, then the lunge and reach variation is for you. “With the additional hip flexion from reaching forward, you’re really targeting the ‘big dog’—your gluteus maximus,” King says. Plus, with your trunk leaning forward, you’re really lengthening your glutes under load, which requires your muscles to fire maximally to produce enough force to push you back to the start point. Also, if you’re plagued by lower back pain, this could be a great lunge alternative—if done correctly—because it takes a lot of the load off your lumbar muscles. Your glutes, hamstrings, and quads are the primary movers.
How to Do It
- To start, lunge forward, starting with your right foot.
- At the same time, lean your trunk forward so your hands touch the floor on either side of your right foot.
- Keep your rear foot in the same position (pressure through the balls of your feet) and explosively push back to the start position, maintaining balance before alternating to your other leg.
- That's 1 rep.
- Complete 4 sets of 12 reps.
10. Reverse Lunge Stepup
Reverse Lunge Stepup
Beth Bischoff
Why It Works
Single-leg stability is a must if you play contact sports or if your sport involves quick directional changes (this goes for workouts, too). The only problem? Most leg workouts limit the potential activation of your quads and hamstrings, capping the movement off when your legs come parallel to the ground. “The reverse lunge stepup gives you a platform where you can massively increase your range of motion,” King says. This is crucial whether you’re trying to become more athletic, add muscle, run faster, or jump higher.
How to Do It
- To start, stand on a step or box that’s roughly mid-shin height.
- Sink into a reverse lunge, with your right leg, keeping your ankles and knees aligned.
- As your right knee nears the floor, push through your left heel to drive back up onto the step, and continue driving up until your right knee is raised up to waist height.
- You’ll shift all your weight onto your left leg, which results in maximum glute activation.
- Perform 4 sets of 8 to 10 reps.
Pro Tip
Do three things to make the most of this exercise: You need to get high, go deep, and power up.
11. Overhead Walking Lunge
Overhead Walking Lunge
Beth Bischoff
Why It Works
This lunge variation will make you faster, stronger, and more flexible—and shred your entire body. The overhead walking lunge works all of your lower body muscles and activates muscles in your core, thoracic, shoulders, and upper and lower traps. "The overhead load forces your core muscles to lengthen and contract more fully, working not only the superficial good-looking core muscles but the ones that lie deep beneath that actually stabilize the body and make you strong," King says.
How to Do It
- Start light; take a weight (can be a barbell, plate, kettlebell, or dumbbell) and hold it directly above your head, elbows in line with your ears, and your arms completely locked out.
- Take a step forward with your right leg into a deep lunge, keeping your arms locked and elbows in line with your ears, then forcefully drive this forward heel into the ground to return to the start position.
- Continue on the opposite leg.
- If you want to notch it up a level, use a bar—it's more difficult to keep balanced.
- Complete 3 sets of 8 reps.
12. Jumping Lunge
Jumping Lunge
Beth Bischoff
Why It Works
The jumping lunge is perfectly suited for HIIT. This plyometric bodyweight conditioning exercise helps you gain balance, power, and speed (and it'll have you sweating almost immediately). "The continued explosive jumping action spikes your heart rate, taking your body outside its comfort zone," Kings says. The more your body stays in this zone, the quicker the results will come.
How to Do It
- To start, begin in a split-stance lunge position, bracing your core and keeping your upper body straight.
- Lunge down (starting with your right leg) so your knees are at 90 degrees, then jump high in the air and swap leg positions, bringing your back left leg to the front.
- Launch straight into the next jump, bending your knees to absorb the impact.
- If you want to take it to the next level, try using a weighted vest.
- Perform 4 sets of 8 to 10 reps.
13. Windmill Lunge
Windmill Lunge
Beth Bischoff
Why It Works
The step-out phase of the windmill lunge works on ankle mobility and hip flexion/extension, while the rotational element works on trunk stability. Plus, the external rotation of your arms improves shoulder mobility and improves your range of motion, which is commonly very tight and short in men.
How to Do It
- Stand tall with a neutral spine, step forward with your right foot, and perform a typical lunge, to start.
- Then take your left hand and touch the inside of your big toe.
- In doing so, take your right arm and externally rotate as far as your body allows, aiming for your right hand to point up toward the ceiling.
- You want the motion to be as seamless as possible, flowing from one side to the other.
- Complete 3 sets of 15 reps.
14. Landmine Reverse Lunge
Landmine Reverse Lunge
Justin Steele
How to Do It
- Stand facing landmine, barbell in right hand, both arms along your torso, to start.
- Step right foot behind you and drop knee so it hovers above floor, left knee tracking over foot, then reverse to start for 1 rep.
- Perform 12 reps on the right side, then switch sides, completing 3 sets on each leg.
15. Side Lunge Pivot Reach With Row
Side Lunge Pivot Reach With Row
Marius Bugge
How to Do It
- Hold dumbbells at sides with a neutral grip, feet hip-width apart, to start.
- Take a big lateral step out with left leg, pivoting foot and torso to face forward, as you descend into a lunge and reach arms to frame front leg.
- Engage lats and draw elbows back to row weights.
- Drive through left foot to pivot back to start.
- That's 1 rep.
- Complete 4 sets of 12 reps on each leg.
