Lunge

Level

Outer Unit

Variations

  • To accentuate the deceleration component, push the medicine ball forward while lunging. This exercise is called the lunge & push. As a variation you can push the medicine ball in any direction. This lower body exercise is suitable for all fitness levels.

  • The resisted lunge is an intermediate lower body exercise. The resistance enhances the deceleration component even more.

  • The reaching lunge is a variation of the lunge, that is suitable for intermediate and advanced fitness levels. The reaching lunge targets the glutes and hamstrings more compared to a regular lunge.

  • A variant of the lunge with a more accelerative character, mimicking the muscle actions of acceleration during a sprint, is the walking lunge. The walking lunge is suitable for all exercises.

  • The one-arm overhead walking lunge is an intermediate lower body exercise. The overhead asymmetrical loading emphasizes the core.

  • The chopping lunge is a variation of the lunge, suitable for intermediate and advanced fitness levels. Swinging the medicine ball up overhead while stepping out into a lunge emphasizes the stretch on the hip flexors.