variations

To improve your form through a lunging movement, you may want to practice first without any weights; all lunges target the quads, hamstrings, and glutes. Dumbbells should always be held by your side and carried naturally in and out of the movement.

FRONT FOOT ELEVATED sPLIT SQUAT with dumbbells

This variation raises the front foot on a step or sturdy box to increase the range of motion while reducing the load on the front knee; keep your legs active to help pelvic stability. Try this easier version if you’re new to lunging movements.

preparatory stage

Stand with feet shoulder-width apart in a staggered stance. Step your leading leg onto the box. Keep your knees soft and engage your back leg for balance.

STAGE ONE

Breathe in as you drive your hip down and push your front knee forward while your back knee drops toward the floor. Keep your abs activated.

STAGE TWO

Breathe out and power upward using your quads and glutes. Repeat stages 1 and 2 for the desired number of reps, then repeat for the other leg.

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back FOOT ELEVATED sPLIT SQUAT with dumbbells

In this variation, the step or sturdy box increases the amount of hip flexion possible and adds a challenge to your quads; but if the step is too high, your hips may shift out of alignment. Keep your torso still and your arms at your sides.

preparatory stage

Stand with your feet shoulder-width apart in front of the box. Step backward with one leg to rest on the ball of your foot. Engage your back leg for stability.

STAGE ONE

Breathe in and press downward with your back knee while your front leg flexes at the knee. Keep the abs engaged and a neutral spine throughout.

STAGE TWO

Exhale to drive back upward using your quads and glutes. Repeat stages 1 and 2 for the desired number of reps, then repeat for the other leg.

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WALKING lunge WITH DUMBBELLS

This variations aims to add a challenge and coordination to the stationary lunge. When starting this exercise, use little or no load to ensure you can remain balanced and coordinated as you get used to this walking variation of the lunge. Once you’re confident in the movement, then add in more weight.

preparatory stage

Place your feet shoulder-width apart. Breathe in and stride forward into the lunge position—your front knee is flexed at 90°; your back knee is just off the floor.

STAGE ONE

Power up and out of the lunge, breathing out, and take a stride forward with your other leg. Stand tall and keep your abs engaged throughout.

STAGE TWO

Breathe in as you drive your hip down and your front knee forward, allowing your back knee to flex, as before. Repeat, alternating legs as you move along.

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Knee alignment

A common misalignment happens when the knee tracks inward past the big toe, which can cause problems for the knee and lead to pain and injury. Keep your knee tracking forward in alignment with your second toe—this helps maintain stability around your knee and reduce the risk of injuring yourself.

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ALIGNMENT

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MISALIGNMENT