Lunges build single-leg strength, balance, and functional power. These variations target different muscle groups.
Forward Lunges
Step forward, lower until both knees reach 90 degrees. 3×12 per leg. Emphasizes quads.
Reverse Lunges
Step backward instead. Easier on knees, better for glutes. 3×12 per leg.
- Beginner: Hold wall
- Intermediate: Bodyweight
- Advanced: Dumbbells
Bulgarian Split Squats
Rear foot elevated on bench. The king of single-leg exercises. 3×8-10 per leg.
Conclusion
Rotate through these variations weekly for complete leg development.
