Exercises by Bodypart for Women

4 Lunge Variations You Haven’t Tried But Should

Lunge into a stronger and more fit lower body.

Many of us are used to the traditional forward lunge. While this is a great staple exercise, there are many variations that you can choose from to surprise your muscles in your next lower-body workout. From mountain-climber lunges to reverse lunge front kicks, we’ve got you covered. For the following moves, you don’t need dumbbells or any type of resistance, just some good old-fashion bodyweight and you’re ready to go!

Perform the following exercises in a circuit to feel the burn and achieve a challenging workout!

Exercise Sets Reps/Time
Reverse Lunge Front Kick 5 8-10 reps (each leg)
Ticktock Lunge 5 8-10 reps (each leg) Forward and back is one rep.
One-Leg Lunge With Side Leg Lift 5 8-10 reps (each side)
Mountain-Climber Lunge 5 20-30 seconds

Mountain-Climber Lunge

mountain climber

Start in a push-up position, but bring your left knee up into a bent position and place your left foot next to the outside of your left hand (like a stretched-out lunge). Then jump up, switching your legs so that your right foot lands on the outside of your right hand. Repeat this motion.

Reverse Lunge Front Kick

reverse lunge front kick

Stand tall. Take a big step back with one leg, landing on the ball of your foot. Lower your body down while bending your knee until you form a 90-degree angle. As you return back to the start position, use the leg that was behind to kick forward to complete your front kick. Repeat this motion on the same side before switching to the other side.

One-Leg Lunge With Side Leg Lift

side lunge

Make sure your core is tight and torso is upright. Lower your body into a side lunge. Ensure that your knee does not go past your toes. As you come up, drive your heel into the ground and begin to raise your other leg up to the side while keeping a flat back. Repeat this motion.

Ticktock Lunge

tick tock lunge

Stand tall. Take a big step back with one leg, landing on the ball of your foot. Lower your body down while bending your knee until you form a 90-degree angle. With the leg that is behind, lift that leg up and bring it forward until you are in a front lunge. Repeat this motion on the same leg before switching to the other side.