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Lunge Variations

In today’s blog post, we’ll be covering lunge variations! Lunges are one of my all-time favourite exercises to do at the gym and to give to individuals with knee, hip, or back pain.

The lunge helps to target multiple muscle groups: the quadriceps, glutes, hamstrings, calves and the core musculature!

There are three important things you need to watch out for when you do the lunge. First, make sure you keep your back straight. Second, try to keep your shin as vertical as possible for maximal glute activation. Third, try to keep your hip and knee in line with your toes in the forward leg.

Give these four lunge variations below a shot. If you find it difficult to maintain good form or balance with these lunge variations, use a dowel, TRX straps or a wall for support. Performing the lunge facing a mirror for visual feedback is highly recommended as well.


1) Stationary lunge (2 sets of 8-10 repetitions)

Video: https://www.youtube.com/watch?v=dw3zLBqCMtg

Regression: stationary lunge with support

Video: https://www.youtube.com/watch?v=6gBVQpO-p6o


2) High Knee to Reverse Lunge (2 sets of 8-10 repetitions)

*do this at a slower tempo than shown in the video below

Video: https://www.youtube.com/watch?v=lMxHQbqygxQ


3) Body Weight Side Lunge (2 sets of 8-10 repetitions)

Video: https://www.youtube.com/watch?v=t8BrYuUVQl0


4) Body Weight Forward Lunge (2 sets of 8-10 repetitions)

Video: https://www.youtube.com/watch?v=ysbcCwpFcnc



If you have any questions or concerns, do not hesitate to come in for a consultation to speak with our excellent practitioners at Lawrence Park Health.



Clarence Lau

Registered Physiotherapist

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