Lunges are one of the most popular options for working out your legs, however most people only perform the standard Forward and Reverse Lunges.

Not that there’s anything wrong with the tried and tested versions, they are both fantastic ways to target your quads, hamstrings, and glutes, but there are plenty of other great exercises you could be missing out on, from weighted lunges to add intensity by holding dumbbells or kettlebells, to more explosive variations that add in cardiovascular work.

Lunge Variations

1 - Forward Lunge

Targets - Quads, Hamstrings, Glutes

Sets/Reps - 3 x 10-15

• Stand with your feet a few inches apart, then take a big step forward with one leg while keeping the other leg in place.

• Keep your back straight and lower your hips straight down until your back knee touches the floor and your front knee is in line with your toes.

• Push back up with your front leg.

2 - Reverse/Backwards Lunge

Targets - Quads, Hamstrings, Glutes

Sets/Reps - 3 x 10-15

• Step one leg backwards while keeping the other leg in place.

• Lower your back knee down until it touches the ground.

• Push back up with your front leg.

3 - Lateral/Side Lunge

Targets - Quads, Hamstrings, Glutes

Sets/Reps - 3 x 10-15

• Clasp your hands together against your chest.

• Push your hips back and lean forwards slightly as you step your right foot to the side as far as possible, keeping the left foot in place.

• When your left leg is fully straightened, push back up with your right foot.

4 - Deficit Lunge

Targets - Quads, Hamstrings, Glutes

Sets/Reps - 3 x 8-12

• Start by standing on an elevated platform, like a weight plate. The higher it is, the more advanced this variation becomes.

• Perform a forward lunge while keeping your back foot on the plate.

• You can now go deeper before your knee touches the floor due to the extra height of the back foot.

5 - Deficit Reverse Lunge

Targets - Quads, Hamstrings, Glutes

Sets/Reps - 3 x 8-12

• Start by standing on an elevated platform, like a weight plate.

• Perform a reverse lunge and keep your front foot on the plate.

• You can now go deeper with your back leg because of the extra height of the front foot.

6 - Weighted Lunge

Targets - Quads, Hamstrings, Glutes

Sets/Reps - 3 x 8-12

• Simply perform a standard forward lunge while holding a barbell across your back and shoulders like you would for a squat.

• This variation requires more balance, so be sure to start with just the empty bar before adding plates, and perform the lunges from a rack.

7 - Overhead Lunge

Targets - Delts, Quads, Hamstrings, Glutes

Sets/Reps - 3 x 8-12

• Hold a barbell over your head with a wide grip and your arms fully extended like at the top of an Overhead Press.

• Perform a forward lunge.

• Just like with the weighted lunge, this variation requires much more balance, so start with the empty bar to get a feel for the movement first.

8 - Walking Lunge

Targets - Cardio, Quads, Hamstrings, Glutes

Sets/Reps - 3 x 10-15

• Step forward with one leg and lower your hips until your back knee touches the floor.

• Keep your front foot planted and step forward with your back leg until you are standing upright with your feet together again.

• Repeat with the opposite leg, ‘walking’ in a straight line.

9 - Jumping Lunge

Targets - Cardio, Quads, Hamstrings, Glutes

Sets/Reps - 3 x 8-12

• Perform a forward lunge.

• When your back knee touches the floor, jump up and switch legs in the air so that you land in the lunge position with the legs swapped.

10 - Lunge with Twist

Targets - Abs, Obliques, Quads, Hamstrings, Glutes

Sets/Reps - 3 x 10-15

• Perform a forward lunge.

• At the bottom of the lunge twist your upper body towards the side of your front leg.

• Face forward again and push back up.

• Repeat on the opposite leg while rotating your upper body in the opposite direction.

11 - Curtsy Lunge

Targets - Balance, Quads, Hamstrings, Glutes

Sets/Reps - 3 x 10-15

• Step your right leg behind you and to the left so that it’s just past your left shoulder, as if you were curtsying.

• Lower your back knee to the ground.

• Push back up, swap legs, and repeat.

12 - Landmine Reverse Lunge

Targets - Core, Calves, Quads, Hamstrings, Glutes

Sets/Reps - 3 x 8-12

• Place a barbell in a landmine attachment and hold it at chest height.

• Step one leg behind you and lower your back knee until it touches the floor.

• Push back up with your front leg.

So there you have it, you now know how to do 12 great lunge variations. Pick whichever ones stand out to you the most and give them a go, you may just find a new favourite leg exercise.

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