16 Lunge Variations

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 playground...You'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)

[@SoulBrother1000]

A Tribe Called Quest Electric Relaxation Sample 🔥🔥🔥

[@cordoue7]

Don't know what's the greatest : the exercises or the electric relaxation "remix". Dope exercises on a dope beat.

[@redefiningstrengthOC]

bahahaha Thank you!

[@aggelikiikonomou2726]

cordoue7

[@curious-kat]

I’m super impressed!! I’m sitting here, watching you do these lunges, and I’m so jealous. 😂 I just started weightlifting after 10 years without being able to do a lot of workout because of a car accident. Just walking and riding bicycle On Tuesday I did 3 x 10 squats ( no biggie ) and then I did 3 x 10 reverse lunges, omg…. I thought I’d die. My thighs hurt so bad yesterday, and today its worse… I walk like a penguin.. 😫😂 Thanks for sharing these techniques. I look forward for workout to be “easier” and less painful.

[@emilyseger1421]

The hardest was definitely squat lunges for me. Great vid!

[@dddamaged7501]

Love your work! I don't know how you are not bigger muscle bound.

[@miguelarrieta2760]

Dear , Thank you for yet another video. The turns you use. As well, the use of weights which cause instability in various directions become the more effective workout. Congratulations on your creativity. Big hug!

[@redefiningstrengthOC]

+Miguel Arrieta Thanks! Hope you enjoyed the variations!

[@MichaelRWright]

Wow! This video (you) are awesome! Again, the music is such a plus!

[@redefiningstrengthOC]

+Michael R. Wright Thanks again! The music is actually from epidemic sound :-)

[@andrewhauge2489]

Great video Corey and thank you for the link for the protein sources😉👍💯

[@redefiningstrengthOC]

Glad it helps!

[@michaeldooley5331]

Cool lunge variations. Cool music.

[@redefiningstrengthOC]

Thanks! Music is from epidemic sound.

[@emrekaankoca1882]

thanks. this one was nice

[@carlosmiguel1670]

0:33 0:52 1:20 1:38 2:03

[@dgtraining8]

Buena aporte este video, habrá que poner en practica alguno de los ejemplos. Thanks

[@redefiningstrengthOC]

+DGentrenador8 Glad you liked them!

[@caityblue953]

My knees burn just looking at the "get up" lunges 😭

[@tahirhashmi2533]

Beautiful Video! loved every piece of it.

[@redefiningstrengthOC]

Thanks!

[@MrFatPallasCat]

Very good video format.

[@redefiningstrengthOC]

Thanks!

[@jessicabynun1000]

awesome excercise

[@redefiningstrengthOC]

Thanks!

[@KienNguyen-oz9on]

Dear redifining strength , what's the target 0:29 “duck under lunges” in which body parts in muscle : thighs or glutes ?

[@SiddharthSinghFiery69]

Good one :) I just learned to do a lunge without making fuss

[@redefiningstrengthOC]

Thanks!

[@martinyoung9901]

Excellent.

[@redefiningstrengthOC]

Thanks!

[@barindersingh4025]

awesome l love this channel

[@redefiningstrengthOC]

Thanks!

[@ele1bubu]

Loved it ! Its so useful to spice your workouts up !

[@redefiningstrengthOC]

:-) Glad you liked it!

[@bmoviebmovie]

Like all your other "redefines", this was a very inspiring and imaginative collection of lunges. Your on-camera and written comments are very helpful, but being a relative 'newbie', does your site (or can your site) talk about the equipment? What is that "boombox" contraption? How high should a "bench" rise? What are those sliding disks under your feet? And what's the "handle" on that four-legged, furry apparatus after lunge No. 16? In all seriousness, it is very refreshing to find a site like yours thats not pushing a product, a course, or a lifestyle down my throat -and a simple discussion on equipment or creative alternatives other than soup cans would be most welcomed (-by me, at least.), (Please don't send me to the library!)

[@redefiningstrengthOC]

I'm not sure what you mean boombox. Sorry! So for the balance lunge, a lower bench is easier while a higher bench will be more challenging. The exact height is up to you. The discs are gliding discs. I also have valslides. Some people like the valslides better because they are cushioned but honestly I like both. And Coconut? On my blog I have lots of in depth tutorials. If you have any questions, you can search for just about anything on there. redefiningstrength.com/blog/ Not sure what you meant by send you to my library. I'll be honest though, my site definitely promotes my programs as I do feel that part of being a trainer is creating and sharing programs that work.

[@bmoviebmovie]

? "Boombox" thingy in "Front Loaded Duck Under Lunge" + "Unilaterally Loaded Reverse Lunge". Never saw that before. "Public" Library ... bad joke! Thanks for your responses. I will check out your blog. "Coconut" is cute. I used to have 2 Beagles-"Speckles" and then "Umi"

[@redefiningstrengthOC]

Ah ok! That is an ultimate sandbag. It is a great tool. Oh haha I asked because I used to have a program called the Library because it had everything so I thought maybe you were like "don't mention that!" hahahaha Aw Speckles and Umi! So cute! :-) Never hesitate to email me at [e-mail] if you have any questions!

[@pat8770]

Great!

[@redefiningstrengthOC]

+Patrick Botha Thanks! :-)

[@gwendolynbien-aime1536]

Another awesome video!! Who's your furry friend?😃

[@redefiningstrengthOC]

+Gwendolyn Bien-Aime Thanks! That's Coconut our bichpoo!

[@lisavillanova5478]

There’s no videos when I hit play

[@offthechainfitness]

damn man,awesome!

[@redefiningstrengthOC]

Thanks!

[@ismaelprieto3740]

Buenos!

[@redefiningstrengthOC]

:-)

[@connellwillis5185]

Anyone knows the name of the artist & track please

[@redefiningstrengthOC]

It's from epidemic sound but I'm not sure of the other info

[@connellwillis5185]

HI Thanks loving your exercises..i did check but its annoying not knowing the artist..HELP!!

[@Bigredfitnessmoshe]

You are calling a bunch of squat variations lunges incorrectly ..... a lunge literally mean forward and back or back and forward,,,.. up and down is squatting.. as in a fencers lunge..

[@redefiningstrengthOC]

So then by your definition everyone who calls a "side lunge" a lunge is incorrect?

[@Bigredfitnessmoshe]

Redefining Strength don't mean to be rude, but a lunge is a lunge and a squat is a squat. That's not "my definition. A lunge involves a " lunging motion" . Half the exercises you put in your lunge video variations are just single leg squat variations. ( squat - up down) Maybe it's semantics, maybe it's not. You can do a lateral lunge as lunge as there is a lunging component. Otherwise it's just a lateral squat.

[@Bigredfitnessmoshe]

Those sandbag things you were doing are just twisting squats...

[@Bigredfitnessmoshe]

Single leg squat was there, Bulgarian split squat you had there, you have an up - down up down... all squatting movements..

[@redefiningstrengthOC]

I mean I don't care I'm not offended. Honestly, you can call it whatever you want. I guess I just have a different definition as I don't really think most human movements are fully one or the other but hybrids so whichever you prefer to call it is fine. I just thought your first definition was very limiting as you can "lunge" in so many different directions not just forward and backward.

[@cnc_ranger331]

50:00

[@streamungodlyhour676]

1:35