Bodyweight Lunge Variations

The lunge (lunge) is a stepping single-leg pattern training the quadriceps, gluteus-maximus, and hip-adductors. Common bodyweight variations:

• Reverse lunge — step backward into the lunge; the most knee-friendly and stable starting variation, with strong glute involvement.
• Forward lunge — step forward; greater deceleration/balance demand at the front knee.
• Walking lunge — continuous forward lunges; adds a conditioning element over distance.
• Lateral (side) lunge — step out to the side, loading one leg in the frontal plane; emphasizes the adductors and glute medius.
• Curtsy lunge — step diagonally behind, crossing the midline; targets the gluteus medius and adductors.
• Deficit / elevated lunge — front (or rear) foot raised for deeper range.
• Walking lunge with knee drive — toward a jumping lunge (jump-squat family) for power.

Across all, keep the front knee tracking over the toes (knee-toe-relationship), torso tall, and descend until the front thigh is about parallel. Progress with reps, range (deficit), tempo, or a loaded backpack. The stationary cousins are the split-squat and bulgarian-split-squat.

• Variations: reverse (most knee-friendly), forward, walking, lateral, curtsy, deficit/elevated.
• Lateral and curtsy lunges add frontal-plane work for adductors and glute medius.
• Front knee tracks over the toes; descend to ~parallel front thigh; torso tall.
• Progress with reps, range, tempo, or added load.

• lunge — the base movement.
• split-squat / bulgarian-split-squat — stationary versions.
• jump-squat — the plyometric extension (jumping lunge).
• quadriceps / hip-adductors — prime movers.