Today we are going to quickly give you 10 different types of lunges which you can start adding to your classes or PT sessions straight away.

Remember, lunges are an effective and functional exercise for the lower body but not necessarily suitable for everyone so you need to decide which lunges are most suitable for your participants.

Let’s get straight into it….

number 1  Front Lunge (single sided)

Remember to start with your feet hip width apart and facing forwards. Lead with the back knee when lunging to create a 90 degree angle. Perform 10-15 lunges on one leg before changing sides.

number 2 Dynamic Front Lunge

Same technique as before but alternate each side. This tests balance. Ensure you keep good alignment between hip, knee and ankle throughout the movement.

number 3 Side/Lateral Lunges

Taking a controlled step out to the side, bending the outside knee to create the lunge. You can either do single sided or alternate.

number 4 Backwards Lunge

Same starting technique as the forward lunge but this time take a large step backwards. Again, lead with the back leg down to a 90 degree angle. Ensure front knee stays behind the toes. This is a challenging one for balance and co-ordination so use it with your experienced client’s. It can be performed single sided or dynamically on alternating sides.

number 5 Ice Skater Lunge

In order to perform this type of lunge you need to ensure you have good balance. You will take a large step back but this time diagonally behind your other foot as if you were performing a curtsy. Use your back leg to control the movement by leading the bend then return to starting pose before performing it on the opposite side.

6 Jumping Lunges

Same as the alternating dynamic lunge but this time once you have performed a lunge you explosively jump into the air and switch leading leg to land into a smooth and control lunge on the opposite leg. Keep repeating this for up to 20 (10 of each leg). This is an advanced form of the lunge so ensure your client is conditioned for plyometric type exercises.

7 Walking Lunges

Make sure you keep your knee behind the leading toes each time you step…and that the back knee bending is taking the lead. The pace at which this is performed determined the intensity of it i.e. slower = harder. This is a great exercise for improving muscular endurance and balance. It also helps to develop knee stability.

8 Lunge and Torso Twist

This lunge can be performed front, back or to the side followed by a torso twist. The torso twists adds a challenge to the exercise and prolongs the hold for greater intensity whilst working a different part of the body. If you were lunging to the side then you would twist to the same direction of the bent knee. Front lunges would incorporate a twist to each side and the same for the backwards lunge. Once mastered, a medicine ball can be integrated into the movement.

9 Clockwork Lunge

This type of lunge incorporates lunges in all directions. You start with your feet hip width apart, feet facing forwards. Then step forwards into a front lunge and return to centre. Lunge to the side and back to the centre. Lunge backwards and then to centre and finally the opposite side lunge and back to the centre. Once you have completed a full clockwork lunge then you perform it leading with the opposite leg to keep it balanced. Good one for mixing up your sessions, testing co-ordination and of course balance and muscular endurance.

10 Cardio-Lunge

There are different ways to combine cardiovascular exercise with a lunge but this is one of the versions. You perform 4 spotty dogs jumps (cardio) and on the 4th you hold a split stance to perform a lunge. From there you perform 4 jumping lunges (2 lunges on each side) before standing up and continuing to perform 4 spotty dogs. Perform at least 4 times through or as suitable for your client. This exercise allows two components of fitness to be targeted and is enjoyable. However, it is a challenging and tiring exercise so ensure that correct technique is performed throughout.


That’s our 10 idea’s for different types of lunges which you can get adding to your sessions and classes. If you have any others then please list them in the comment box below. We have also made a PDF cheat sheet for you to download and print out for new idea’s each week. Download that here.

Hope to see you soon,



These exercises and descriptions have been provided as a handout to help you develop new and refreshing ideas. You are responsible for the safety of your participants and the suitability of the chosen exercises. These descriptions are given for basic guidance only.