Squats get most of the love, but we think lunges are the most underrated exercise on the planet. They’re proven to be excellent muscle builders in your lower limbs and are incredibly functional, but that’s not where their benefits end.
We love them because they’re versatile and there are plenty of brilliant variations. They work your core, improve your posture, injury-proof your body, and they can help fix muscle imbalances and stability issues too.
But best of all, each type of lunge works your muscles differently and has a unique benefit. We’ve chosen our top five favourite ones across different planes and movements so you can earn the best rewards. You’re welcome.
GOAL: Raise your heart rate and torch fat.
The Jumping Lunge: It may look easy, but trust us, this one burns, and it will get you out of breath quickly. Drop down into a lunge, then explode upwards and switch into a lunge on your opposing side. Repeat for 30-second intervals and add weight if it’s too easy.
GOAL: Improve your stability and target hard-to-reach muscles.
The Curtsy Lunge: This movement might take a while to get used to (hit the link for a technique demo), but it’s worth it because it targets your inner thighs and your gluteus medius, a muscle in your butt that helps to improve your posture by stabilising your hips.
GOAL: Develop your abductor and adductor muscles.
Banded Lateral Lunge: This advanced move requires coordination, but it offers plenty of butt and leg muscle building. For even more of a challenge, place a slider (or paper plate) under the foot of your lunging leg.
GOAL: Target all three glute muscles and engage your hips and core.
Step-up To Reverse Lunge: If you want to build a stronger butt and hips, this is the king of lunges. Start with just bodyweight, but if you start feeling like it’s getting too easy, you can try holding a light dumbbell or a water bottle in each hand.
GOAL: Focus on your core.
Reverse Lunge With Rotation: We love this one, as it forces you to slow down and focus on technique. Not only does it tackle all the major muscle groups in your legs, but it targets your core and abs too. If you are worried about your form, try it first without any weights.
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