When 80% of us hear the word lunge, we run away. A lot of us run away because it is a hard exercise, even though it one of the best lower body exercises out there. The other half run away because it is a knee crunching, jarring exercise that make them miss work for 2 days. This is not necessarily because it is an exercise that is bad for you but because you are not doing it right.


There are many variations to the lunges, which makes it such a versatile exercise to do, you can do it often in all the variations without getting bored with it.

The first in this long list is the stationary lunge. Start with your feet hip width apart or slightly wider. Make sure that you feet are not in line with each other, you are only going to lose your balance and fall over, not the kind of workout we had in mind. While standing in the starting position, you will be on your toes on your back foot. Now you are not distributing your weight 50/50 here. You have to shift 70% of your weight to your front leg. From here you bend your legs slowly and go down. Emphasize the bend in your front leg and when you stand up, squeeze your buttocks.


What about the reverse lunge? Remember, 70% of your weight must still be on your front leg. You are going to bend your front leg while taking your back leg back and barely touching your toe to the floor. Squeeze your buttocks when you stand up and you are almost not touching the floor with your other leg when coming back into the upright position. Don't just squeeze the stationary leg's glute, but actually squeeze both glutes. Remember, you are not rotating your upper body at all.


During the front lunge, all your bodyweight goes onto the front leg and you push off. Make sure that you knees do not go too far forward when you do this lunge. By doing this you translates about 90% on your bodyweight onto a very small tendon in your knee, which can only lead to one thing, SNAP!


Practise this before you start putting some weight onto these moves. Remember, the secret is to learn how to properly distribute your bodyweight. If you are satisfied that your technique is good and that you are not going to injure yourself through bad moves, you can start adding weight.


Your progression with the lunge will basically look like this.


  • Bodyweight stationary lunge

  • Bodyweight reverse lunge

  • Bodyweight front lunge

  • DB stationary lunge (DB at your side)

  • DB reverse lunge

  • DB front lunge

  • DB stationary lunge (DB at shoulder height)

  • DB reverse lunge

  • DB front lunge

  • Overhead stationary lunge

  • Overhead reverse lunge

  • Overhead front lunge


Have fun with these variations and include them weekly into your workouts!