Lunge Progressions

The lunge movement primarily targets the lower body musculature. Specifically, the lunge targets the gluteus maximus, hamstrings, iliopsoas, and quadriceps (Haff & Triplett, 2016). In this blog, I will briefly discuss the lunge progressions that I use and attach a video for all five movements. First, let me breakdown each movement in order of progression:

1) Reverse Lunge

The reverse lunge involves a step back from a stationary position. When performing the reverse lunge, one steps one leg back and bends the knee while maintaining an upright torso. The leg in front bends as the back leg drives back. Hence, the reverse lunge.

2) Alternating Forward Step Lunge

The alternating forward step lunge involves driving one leg in front of the body and bending the knee while maintaining an upright torso. Then the front foot drives back to the starting position, and one alternates the other leg into a forward step lunge.

3) Walking Lunge

The walking lunge is similar to the alternating forward step lunge. However, one continues to move forward during the walking lunge compared to the alternating forward step lunge which is a stationary exercise.

4) Lateral Lunge

The lateral lunge involves movement within the frontal place. When executing the lateral lunge, one steps to the side and bends the knee while pointing the toes forward. The trailing leg stays straight and the torso must be upright throughout the full range of motion.

5) Multi-Planar Lunge

The multi-planar lunge is a lunge that works in all three planes of motion (sagittal, frontal and transverse) and involves a combination of a forward lunge, lateral lunge and a transverse lunge. The transverse lunge involves the rotation of the hip.



Haff, G., & Triplett, T. (2016). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics.

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