Lunge Patterns

Intro

Exercises

Dumbbell Forward Lunge

1. Start feet together and take a step forward
2. Lower to the ground (Up and down / Not forward and back)
3. Dumbbells at your side
4. Chest up / Neutral spine / Look forward

Dumbbell Reverse Lunge

1. Start feet together and take a step backward
2. Lower to the ground (Up and down / Not forward and back)
3. Dumbbells at your side
4. Chest up / Neutral spine / Look forward

Dumbbell Lateral Lunge

1. Start feet together and take a step to the side
2. Lower to the ground (Up and down / Not forward and back)
3. Dumbbells at your side but go around lead leg at midpoint
4. Chest up / Neutral spine / Look forward

Transverse Lunge

1. Start feet together and take a rotational step
2. Create a 90-degree angle with your feet
3. Lower to the ground (Up and down / Not forward and back)
4. Free weight or Dumbbell at chest height
5. Chest up / Neutral spine

Crossover Lunge

1. Start feet together and take a step across body (keep trail foot pointing forward)
2. Lower to the ground (Up and down / Not forward and back)
3. Contralateral arms or Dumbbells around lead leg
4. Chest up / Neutral spine / Look forward

5 Point Lunge

1. Start feet together and take a step
2. Forward, Angled, Side, Back and Crossover Lunge
3. Lower to the ground (Up and down / Not forward and back)
4. Free weight or dumbbells at your side
5. Chest up / Neutral spine / Look forward

Reverse Lunge / Medicine Ball Over Shoulder

1. Start feet together and take a step backwards while lifting ball over shoulder
2. Lower to the ground (Up and down / Not forward and back)
3. Explosive
4. Chest up / Neutral spine / Look forward

Reverse Lunge with Resistance Band Overhead

1. Start feet together and take a step back while keeping the resistance band overhead
2. Lower to the ground (Up and down / Not forward and back)
3. Dumbbells at your side
4. Chest up / Neutral spine / Look forward

Lateral Lunge to Kettlebell Swing

1. Start feet together and take a step to the side
2. Lower to the ground (Up and down / Not forward and back)
3. Kettlebell in front of body
4. Swing kettlebell to chin level during the return phase of the lunge
5. Chest up / Neutral spine / Look forward

TRX Suspended Lunge

1. Start with one foot in TRX
2. Contralateral arms
3. Lower to the ground (Up and down / Not forward and back)
4. Chest up / Neutral spine / Look forward

ViPR Pro Forward Lunge / Shift

1. Start feet together and take a step forward
2. Lower to the ground (Up and down / Not forward and back)
3. Shift ViPR Pro to the side of the lead leg
4. Chest up / Neutral spine / Look forward

Lateral Lunge / Knee Drive

1. Start feet together and take a step to the side / Keep feet forward
2. Lower to the ground (Up and down / Not forward and back)
3. Chest up / Neutral spine / Look forward
4. Drive trail knee up and pause

Lateral Lunge (Ground Touch)

1. Start feet together and take a step to the side / Keep feet forward
2. Lower to the ground (Up and down / Not forward and back)
3. Chest up / Neutral spine / Look forward
4. Touch the ground with both hands

Lateral Lunge / Post

1. Start feet together and take a step to the side / Keep feet forward
2. Lower to the ground (Up and down / Not forward and back)
3. Chest up / Neutral spine / Look forward
4. Band around waist
5. Balance on one leg and pause

Dumbbell Lateral Lunge / Snatch

1. Start feet together and take a step to the side / Keep feet forward
2. Lower to the ground (Up and down / Not forward and back)
3. Chest up / Neutral spine / Look forward
4. Snatch weight up overhead
5. Keep weight as close to your body as possible