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16 Lunge Variations Squats and Deadlifts are often touted as the head honchos of lower body exercises because they are compound, functional exercises. Heck, the deadlift is even held in high esteem as a back exercise. And while both moves are a great way to strengthen your lower body, you can't forget about lunges. Lunges very often take a back seat in our programming. They aren't the main lift and, often when they are used, they are aren't used in every direction like they could be. But the Lunge is an extremely functional exercise that we need to include in our workouts. Lunges work your entire leg and can target your legs from a variety of angles as you move in different directions. While most Squat and Deadlift variations are sagittal plane movements. Lunges are also a very “reactive“ movement as well. Think about when you move or react to change directions or go after a ball or even chase a child around a 'll be surprised by how often it is a lunge like movement to react and change directions and chase. So if you're moving like that and constantly moving and lunging in every direction, why wouldn't you want to strengthen those same movements in your workouts? Why would you ONLY focus on sagittal plane lifts like the deadlift and squat? YOU WOULDN'T! Start strengthening your legs and glutes with these wonderfully functional Lunge Variations. The 16 Lunge Variations 1. Lunge Matrix (0:12) 2. Duck Under Lunge (0:29) 3. Front Loaded Duck Under Lunge (0:39) 4. Get Up Lunge (0:50) 5. Airborne Lunge (1:04) 6. Balance Lunge (1:22) 7. Split Squat Lunge (1:36) 8. Slider reverse Lunge (1:48) 9. Slider Side Lunge 2:00) 10. Anterior Reach Lunge (2:16) 11. Split Squat Jumps (2:30) 12. unilaterally loaded Reverse Lunge (2:42) 13. Kettlebell Pass Under Lunge (2:57) 14. Overhead Lunge (3:11) 15. Walking Lunges (3:22) 16. Suspension Trainer Single Leg Lunge (3:34)
