• The lunge is a beginner single-leg exercise that teaches the athlete to decelerate movements.

  • The side lunge is a intermediate level lower body exercise. The side lunge targets the adductor muscles of the hip more compared to a regular lunge.

  • The 3-spot lunge increases lower body strength and balance in all three planes of motion. It is suitable for intermediate and advanced fitness levels.

  • Hybrid lunges are an excellent way to develop total body strength and power. A high demand is placed on the core to stabilise the movement and transfer the power generated by the lower body to the upper body.