The Science of Sweat

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The Science of Sweat

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Lunge Series

Step 1: Choose Your Progression

First, choose your progression! The progression you follow will depend on what equipment you have available. There are 3 progressions:

  1. No Equipment Required
  2. Small Equipment Required
  3. Full Gym Required

If you have access to some pieces of small equipment but not others, you can follow progression 2 and skip the videos for which you are missing equipment.

Step 2: Choose Your Stream

Next, choose the stream that is right for you! The stream you choose will depend on what you want to learn from the videos. There are 3 streams:

            A.   Just Teach It To Me! - Created for anyone who is learning how to do the exercise for the first time (or anyone looking for a review)

            B.   I Want to Know More - Created for exercise enthusiasts who are interested in learning more about basic exercise physiology

            C.   Highly Technical - Created for individuals studying to become personal trainers or coaches and wanting to learn in-depth exercise physiology

Step 3: Choose a Starting Point

Depending on your balance, body awareness, conditioning level and experience, you may find that you don't need to start right at the beginning of the progression. Follow the recommendations of your physician, physiotherapist, personal trainer or other provider.

Step 4: Listen to Your Body (and your provider)

Very few individuals will complete the progression from start to finish (this is not the intention.) The intention is for you to gradually progress to an exercise (or set of exercises) that is challenging but safe for your body. These exercises should help you meet your life goals, whether they are related to activities of daily living or athletic pursuits.  Follow the recommendations of your physician, physiotherapist, personal trainer or other provider. 

Lunge Progression 1 - No Equipment Required

A. Just Teach It To Me!

A. Just Teach It To Me!

A. Just Teach It To Me!

Low Impact:

Supported Stationary Lunge

Stationary Lunge

Alternating Reverse Lunge

Reverse Lunge

Alternating Forward Lunge

Forward Lunge

Walking Lunge


High Impact:

Alternating Plyometic Lunge

B. I Want to Know More

A. Just Teach It To Me!

A. Just Teach It To Me!

Low Impact:

Supported Stationary Lunge

Stationary Lunge

Alternating Reverse Lunge

Reverse Lunge

Alternating Forward Lunge

Forward Lunge

Walking Lunge


High Impact:

Alternating Plyometic Lunge

C. Highly Technical

A. Just Teach It To Me!

C. Highly Technical

Low Impact:

Supported Stationary Lunge

Stationary Lunge

Alternating Reverse Lunge

Reverse Lunge

Alternating Forward Lunge

Forward Lunge

Walking Lunge


High Impact:

Alternating Plyometic Lunge

Lunge Progression 2 - Small Equipment Required

A. Just Teach It To Me!

A. Just Teach It To Me!

A. Just Teach It To Me!

Low Impact:

Supported Stationary Lunge

Stationary Lunge

Dumbbell/Plate Stationary Lunge

Body Bar Stationary Lunge

Front Box Stationary Lunge

 Front Box Dumbbell/Plate Stationary Lunge 

Front Box Body Bar Stationary Lunge

Back Box Stationary Lunge

 Back Box Dumbbell/Plate Stationary Lunge 

Back Box Body Bar Stationary Lunge

Back TRX Stationary Lunge

Front BOSU Stationary Lunge

 Front BOSU Dumbbell/Plate Stationary Lunge 

Front BOSU Body Bar Stationary Lunge

Back BOSU Stationary Lunge

Back BOSU Dumbbell/Plate Stationary Lunge 

Back BOSU Body Bar Stationary Lunge

Alternating Reverse Lunge

Alternating Dumbbell/Plate Reverse Lunge

Alternating Body Bar Reverse Lunge

Front Box Alternating Reverse Lunge

Front Box Alternating Dumbbell/Plate Reverse Lunge

Front Box Alternating Body Bar Reverse Lunge

Back Box Alternating Reverse Lunge

Back Box Alternating Dumbbell/Plate Reverse Lunge

Back Box Alternating Body Bar Reverse Lunge

Reverse Lunge

Dumbbell/Plate Reverse Lunge

Body Bar Reverse Lunge

Front Box Reverse Lunge

Front Box Dumbbell/Plate Reverse Lunge

Front Box Body Bar Reverse Lunge

Front BOSU Reverse Lunge

Front BOSU Dumbbell/Plate Reverse Lunge

Front BOSU Body Bar Reverse Lunge

Back Box Reverse Lunge

Back Box Dumbbell/Plate Reverse Lunge

Back Box Body Bar Reverse Lunge

Back BOSU Reverse Lunge

Back BOSU Dumbbell/Plate Reverse Lunge

Back BOSU Body Bar Reverse Lunge

Alternating Forward Lunge

Alternating Dumbbell/Plate Forward Lunge

Alternating Body Bar Forward Lunge

Front Box Alternating Forward Lunge

Front Box Alternating Dumbbell/Plate Forward Lunge

Front Box Alternating Body Bar Forward Lunge

Back Box Alternating Forward Lunge

Back Box Alternating Dumbbell/Plate Forward Lunge

Back Box Alternating Body Bar Forward Lunge

Forward Lunge

Dumbbell/Plate Forward Lunge

Body Bar Forward Lunge

Front Box Forward Lunge

Front Box Dumbbell/Plate Forward Lunge

Front Box Body Bar Forward Lunge

Front BOSU Forward Lunge

Front BOSU Dumbbell/Plate Forward Lunge

Front BOSU Body Bar Forward Lunge

Back Box Forward Lunge

Back Box Dumbbell/Plate Forward Lunge

Back Box Body Bar Forward Lunge

Back BOSU Forward Lunge

Back BOSU Dumbbell/Plate Forward Lunge

Back BOSU Body Bar Forward Lunge

Alternating Forward and Reverse Lunge

Alternating Dumbbell/Plate Forward and Reverse Lunge

Alternating Body Bar Forward and Reverse Lunge

Walking Lunge

Walking Dumbbell/Plate Lunge

Walking Body Bar Lunge


High Impact:

Alternating Plyometic Lunge

Alternating Front Box Plyometric Lunge

Alternating Back Box Plyometric Lunge

Alternating Front BOSU Plyometric Lunge

Alternating Back BOSU Plyometric Lunge

B. I Want to Know More

A. Just Teach It To Me!

A. Just Teach It To Me!

Low Impact:

Supported Stationary Lunge

Stationary Lunge

Dumbbell/Plate Stationary Lunge

Body Bar Stationary Lunge

Front Box Stationary Lunge

 Front Box Dumbbell/Plate Stationary Lunge 

Front Box Body Bar Stationary Lunge

Back Box Stationary Lunge

 Back Box Dumbbell/Plate Stationary Lunge 

Back Box Body Bar Stationary Lunge

Back TRX Stationary Lunge

Front BOSU Stationary Lunge

 Front BOSU Dumbbell/Plate Stationary Lunge 

Front BOSU Body Bar Stationary Lunge

Back BOSU Stationary Lunge

Back BOSU Dumbbell/Plate Stationary Lunge 

Back BOSU Body Bar Stationary Lunge

Alternating Reverse Lunge

Alternating Dumbbell/Plate Reverse Lunge

Alternating Body Bar Reverse Lunge

Front Box Alternating Reverse Lunge

Front Box Alternating Dumbbell/Plate Reverse Lunge

Front Box Alternating Body Bar Reverse Lunge

Back Box Alternating Reverse Lunge

Back Box Alternating Dumbbell/Plate Reverse Lunge

Back Box Alternating Body Bar Reverse Lunge

Reverse Lunge

Dumbbell/Plate Reverse Lunge

Body Bar Reverse Lunge

Front Box Reverse Lunge

Front Box Dumbbell/Plate Reverse Lunge

Front Box Body Bar Reverse Lunge

Front BOSU Reverse Lunge

Front BOSU Dumbbell/Plate Reverse Lunge

Front BOSU Body Bar Reverse Lunge

Back Box Reverse Lunge

Back Box Dumbbell/Plate Reverse Lunge

Back Box Body Bar Reverse Lunge

Back BOSU Reverse Lunge

Back BOSU Dumbbell/Plate Reverse Lunge

Back BOSU Body Bar Reverse Lunge

Alternating Forward Lunge

Alternating Dumbbell/Plate Forward Lunge

Alternating Body Bar Forward Lunge

Front Box Alternating Forward Lunge

Front Box Alternating Dumbbell/Plate Forward Lunge

Front Box Alternating Body Bar Forward Lunge

Back Box Alternating Forward Lunge

Back Box Alternating Dumbbell/Plate Forward Lunge

Back Box Alternating Body Bar Forward Lunge

Forward Lunge

Dumbbell/Plate Forward Lunge

Body Bar Forward Lunge

Front Box Forward Lunge

Front Box Dumbbell/Plate Forward Lunge

Front Box Body Bar Forward Lunge

Front BOSU Forward Lunge

Front BOSU Dumbbell/Plate Forward Lunge

Front BOSU Body Bar Forward Lunge

Back Box Forward Lunge

Back Box Dumbbell/Plate Forward Lunge

Back Box Body Bar Forward Lunge

Back BOSU Forward Lunge

Back BOSU Dumbbell/Plate Forward Lunge

Back BOSU Body Bar Forward Lunge

Alternating Forward and Reverse Lunge

Alternating Dumbbell/Plate Forward and Reverse Lunge

Alternating Body Bar Forward and Reverse Lunge

Walking Lunge

Walking Dumbbell/Plate Lunge

Walking Body Bar Lunge


High Impact:

Alternating Plyometic Lunge

Alternating Front Box Plyometric Lunge

Alternating Back Box Plyometric Lunge

Alternating Front BOSU Plyometric Lunge

Alternating Back BOSU Plyometric Lunge

C. Highly Technical

A. Just Teach It To Me!

C. Highly Technical

Low Impact:

Supported Stationary Lunge

Stationary Lunge

Dumbbell/Plate Stationary Lunge

Body Bar Stationary Lunge

Front Box Stationary Lunge

 Front Box Dumbbell/Plate Stationary Lunge 

Front Box Body Bar Stationary Lunge

Back Box Stationary Lunge

 Back Box Dumbbell/Plate Stationary Lunge 

Back Box Body Bar Stationary Lunge

Back TRX Stationary Lunge

Front BOSU Stationary Lunge

 Front BOSU Dumbbell/Plate Stationary Lunge 

Front BOSU Body Bar Stationary Lunge

Back BOSU Stationary Lunge

Back BOSU Dumbbell/Plate Stationary Lunge 

Back BOSU Body Bar Stationary Lunge

Alternating Reverse Lunge

Alternating Dumbbell/Plate Reverse Lunge

Alternating Body Bar Reverse Lunge

Front Box Alternating Reverse Lunge

Front Box Alternating Dumbbell/Plate Reverse Lunge

Front Box Alternating Body Bar Reverse Lunge

Back Box Alternating Reverse Lunge

Back Box Alternating Dumbbell/Plate Reverse Lunge

Back Box Alternating Body Bar Reverse Lunge

Reverse Lunge

Dumbbell/Plate Reverse Lunge

Body Bar Reverse Lunge

Front Box Reverse Lunge

Front Box Dumbbell/Plate Reverse Lunge

Front Box Body Bar Reverse Lunge

Front BOSU Reverse Lunge

Front BOSU Dumbbell/Plate Reverse Lunge

Front BOSU Body Bar Reverse Lunge

Back Box Reverse Lunge

Back Box Dumbbell/Plate Reverse Lunge

Back Box Body Bar Reverse Lunge

Back BOSU Reverse Lunge

Back BOSU Dumbbell/Plate Reverse Lunge

Back BOSU Body Bar Reverse Lunge

Alternating Forward Lunge

Alternating Dumbbell/Plate Forward Lunge

Alternating Body Bar Forward Lunge

Front Box Alternating Forward Lunge

Front Box Alternating Dumbbell/Plate Forward Lunge

Front Box Alternating Body Bar Forward Lunge

Back Box Alternating Forward Lunge

Back Box Alternating Dumbbell/Plate Forward Lunge

Back Box Alternating Body Bar Forward Lunge

Forward Lunge

Dumbbell/Plate Forward Lunge

Body Bar Forward Lunge

Front Box Forward Lunge

Front Box Dumbbell/Plate Forward Lunge

Front Box Body Bar Forward Lunge

Front BOSU Forward Lunge

Front BOSU Dumbbell/Plate Forward Lunge

Front BOSU Body Bar Forward Lunge

Back Box Forward Lunge

Back Box Dumbbell/Plate Forward Lunge

Back Box Body Bar Forward Lunge

Back BOSU Forward Lunge

Back BOSU Dumbbell/Plate Forward Lunge

Back BOSU Body Bar Forward Lunge

Alternating Forward and Reverse Lunge

Alternating Dumbbell/Plate Forward and Reverse Lunge

Alternating Body Bar Forward and Reverse Lunge

Walking Lunge

Walking Dumbbell/Plate Lunge

Walking Body Bar Lunge


High Impact:

Alternating Plyometic Lunge

Alternating Front Box Plyometric Lunge

Alternating Back Box Plyometric Lunge

Alternating Front BOSU Plyometric Lunge

Alternating Back BOSU Plyometric Lunge

Lunge Progression 3 - Full Gym Required

A. Just Teach It To Me!

A. Just Teach It To Me!

A. Just Teach It To Me!

Low Impact:

Supported Stationary Lunge

Stationary Lunge

Dumbbell/Plate Stationary Lunge

Body Bar Stationary Lunge

Barbell Stationary Lunge

Front Box Stationary Lunge

 Front Box Dumbbell/Plate Stationary Lunge 

Front Box Body Bar Stationary Lunge

Front Box Barbell Stationary Lunge

Back Box Stationary Lunge

 Back Box Dumbbell/Plate Stationary Lunge 

Back Box Body Bar Stationary Lunge

Back Box Barbell Stationary Lunge

Back TRX Stationary Lunge

Front BOSU Stationary Lunge

 Front BOSU Dumbbell/Plate Stationary Lunge 

Front BOSU Body Bar Stationary Lunge

Front BOSU Barbell Stationary Lunge

Back BOSU Stationary Lunge

Back BOSU Dumbbell/Plate Stationary Lunge 

Back BOSU Body Bar Stationary Lunge

Back BOSU Barbell Stationary Lunge

Alternating Reverse Lunge

Alternating Dumbbell/Plate Reverse Lunge

Alternating Body Bar Reverse Lunge

Alternating Barbell Reverse Lunge

Front Box Alternating Reverse Lunge

Front Box Alternating Dumbbell/Plate Reverse Lunge

Front Box Alternating Body Bar Reverse Lunge

Front Box Alternating Barbell Reverse Lunge

Back Box Alternating Reverse Lunge

Back Box Alternating Dumbbell/Plate Reverse Lunge

Back Box Alternating Body Bar Reverse Lunge

Back Box Alternating Barbell Reverse Lunge

Reverse Lunge

Dumbbell/Plate Reverse Lunge

Body Bar Reverse Lunge

Barbell Reverse Lunge

Front Box Reverse Lunge

Front Box Dumbbell/Plate Reverse Lunge

Front Box Body Bar Reverse Lunge

Front Box Barbell Reverse Lunge

Front BOSU Reverse Lunge

Front BOSU Dumbbell/Plate Reverse Lunge

Front BOSU Body Bar Reverse Lunge

Front BOSU Barbell Reverse Lunge

Back Box Reverse Lunge

Back Box Dumbbell/Plate Reverse Lunge

Back Box Body Bar Reverse Lunge

Back Box Barbell Reverse Lunge

Back BOSU Reverse Lunge

Back BOSU Dumbbell/Plate Reverse Lunge

Back BOSU Body Bar Reverse Lunge

Back BOSU Barbell Reverse Lunge

Alternating Forward Lunge

Alternating Dumbbell/Plate Forward Lunge

Alternating Body Bar Forward Lunge

Alternating Barbell Forward Lunge

Front Box Alternating Forward Lunge

Front Box Alternating Dumbbell/Plate Forward Lunge

Front Box Alternating Body Bar Forward Lunge

Front Box Alternating Barbell Forward Lunge

Back Box Alternating Forward Lunge

Back Box Alternating Dumbbell/Plate Forward Lunge

Back Box Alternating Body Bar Forward Lunge

Back Box Alternating Barbell Forward Lunge

Forward Lunge

Dumbbell/Plate Forward Lunge

Body Bar Forward Lunge

Barbell Forward Lunge

Front Box Forward Lunge

Front Box Dumbbell/Plate Forward Lunge

Front Box Body Bar Forward Lunge

Front Box Barbell Forward Lunge

Front BOSU Forward Lunge

Front BOSU Dumbbell/Plate Forward Lunge

Front BOSU Body Bar Forward Lunge

Front BOSU Barbell Forward Lunge

Back Box Forward Lunge

Back Box Dumbbell/Plate Forward Lunge

Back Box Body Bar Forward Lunge

Back Box Barbell Forward Lunge

Back BOSU Forward Lunge

Back BOSU Dumbbell/Plate Forward Lunge

Back BOSU Body Bar Forward Lunge

Back BOSU Barbell Forward Lunge

Alternating Forward and Reverse Lunge

Alternating Dumbbell/Plate Forward and Reverse Lunge

Alternating Body Bar Forward and Reverse Lunge

Alternating Barbell Forward and Reverse Lunge

Walking Lunge

Walking Dumbbell/Plate Lunge

Walking Body Bar Lunge

Walking Barbell Lunge


High Impact:

Alternating Plyometic Lunge

Alternating Front Box Plyometric Lunge

Alternating Back Box Plyometric Lunge

Alternating Front BOSU Plyometric Lunge

Alternating Back BOSU Plyometric Lunge

B. I Want to Know More

A. Just Teach It To Me!

A. Just Teach It To Me!

Low Impact:

Supported Stationary Lunge

Stationary Lunge

Dumbbell/Plate Stationary Lunge

Body Bar Stationary Lunge

Barbell Stationary Lunge

Front Box Stationary Lunge

 Front Box Dumbbell/Plate Stationary Lunge 

Front Box Body Bar Stationary Lunge

Front Box Barbell Stationary Lunge

Back Box Stationary Lunge

 Back Box Dumbbell/Plate Stationary Lunge 

Back Box Body Bar Stationary Lunge

Back Box Barbell Stationary Lunge

Back TRX Stationary Lunge

Front BOSU Stationary Lunge

 Front BOSU Dumbbell/Plate Stationary Lunge 

Front BOSU Body Bar Stationary Lunge

Front BOSU Barbell Stationary Lunge

Back BOSU Stationary Lunge

Back BOSU Dumbbell/Plate Stationary Lunge 

Back BOSU Body Bar Stationary Lunge

Back BOSU Barbell Stationary Lunge

Alternating Reverse Lunge

Alternating Dumbbell/Plate Reverse Lunge

Alternating Body Bar Reverse Lunge

Alternating Barbell Reverse Lunge

Front Box Alternating Reverse Lunge

Front Box Alternating Dumbbell/Plate Reverse Lunge

Front Box Alternating Body Bar Reverse Lunge

Front Box Alternating Barbell Reverse Lunge

Back Box Alternating Reverse Lunge

Back Box Alternating Dumbbell/Plate Reverse Lunge

Back Box Alternating Body Bar Reverse Lunge

Back Box Alternating Barbell Reverse Lunge

Reverse Lunge

Dumbbell/Plate Reverse Lunge

Body Bar Reverse Lunge

Barbell Reverse Lunge

Front Box Reverse Lunge

Front Box Dumbbell/Plate Reverse Lunge

Front Box Body Bar Reverse Lunge

Front Box Barbell Reverse Lunge

Front BOSU Reverse Lunge

Front BOSU Dumbbell/Plate Reverse Lunge

Front BOSU Body Bar Reverse Lunge

Front BOSU Barbell Reverse Lunge

Back Box Reverse Lunge

Back Box Dumbbell/Plate Reverse Lunge

Back Box Body Bar Reverse Lunge

Back Box Barbell Reverse Lunge

Back BOSU Reverse Lunge

Back BOSU Dumbbell/Plate Reverse Lunge

Back BOSU Body Bar Reverse Lunge

Back BOSU Barbell Reverse Lunge

Alternating Forward Lunge

Alternating Dumbbell/Plate Forward Lunge

Alternating Body Bar Forward Lunge

Alternating Barbell Forward Lunge

Front Box Alternating Forward Lunge

Front Box Alternating Dumbbell/Plate Forward Lunge

Front Box Alternating Body Bar Forward Lunge

Front Box Alternating Barbell Forward Lunge

Back Box Alternating Forward Lunge

Back Box Alternating Dumbbell/Plate Forward Lunge

Back Box Alternating Body Bar Forward Lunge

Back Box Alternating Barbell Forward Lunge

Forward Lunge

Dumbbell/Plate Forward Lunge

Body Bar Forward Lunge

Barbell Forward Lunge

Front Box Forward Lunge

Front Box Dumbbell/Plate Forward Lunge

Front Box Body Bar Forward Lunge

Front Box Barbell Forward Lunge

Front BOSU Forward Lunge

Front BOSU Dumbbell/Plate Forward Lunge

Front BOSU Body Bar Forward Lunge

Front BOSU Barbell Forward Lunge

Back Box Forward Lunge

Back Box Dumbbell/Plate Forward Lunge

Back Box Body Bar Forward Lunge

Back Box Barbell Forward Lunge

Back BOSU Forward Lunge

Back BOSU Dumbbell/Plate Forward Lunge

Back BOSU Body Bar Forward Lunge

Back BOSU Barbell Forward Lunge

Alternating Forward and Reverse Lunge

Alternating Dumbbell/Plate Forward and Reverse Lunge

Alternating Body Bar Forward and Reverse Lunge

Alternating Barbell Forward and Reverse Lunge

Walking Lunge

Walking Dumbbell/Plate Lunge

Walking Body Bar Lunge

Walking Barbell Lunge


High Impact:

Alternating Plyometic Lunge

Alternating Front Box Plyometric Lunge

Alternating Back Box Plyometric Lunge

Alternating Front BOSU Plyometric Lunge

Alternating Back BOSU Plyometric Lunge

C. Highly Technical

A. Just Teach It To Me!

C. Highly Technical

Low Impact:

Supported Stationary Lunge

Stationary Lunge

Dumbbell/Plate Stationary Lunge

Body Bar Stationary Lunge

Barbell Stationary Lunge

Front Box Stationary Lunge

 Front Box Dumbbell/Plate Stationary Lunge 

Front Box Body Bar Stationary Lunge

Front Box Barbell Stationary Lunge

Back Box Stationary Lunge

 Back Box Dumbbell/Plate Stationary Lunge 

Back Box Body Bar Stationary Lunge

Back Box Barbell Stationary Lunge

Back TRX Stationary Lunge

Front BOSU Stationary Lunge

 Front BOSU Dumbbell/Plate Stationary Lunge 

Front BOSU Body Bar Stationary Lunge

Front BOSU Barbell Stationary Lunge

Back BOSU Stationary Lunge

Back BOSU Dumbbell/Plate Stationary Lunge 

Back BOSU Body Bar Stationary Lunge

Back BOSU Barbell Stationary Lunge

Alternating Reverse Lunge

Alternating Dumbbell/Plate Reverse Lunge

Alternating Body Bar Reverse Lunge

Alternating Barbell Reverse Lunge

Front Box Alternating Reverse Lunge

Front Box Alternating Dumbbell/Plate Reverse Lunge

Front Box Alternating Body Bar Reverse Lunge

Front Box Alternating Barbell Reverse Lunge

Back Box Alternating Reverse Lunge

Back Box Alternating Dumbbell/Plate Reverse Lunge

Back Box Alternating Body Bar Reverse Lunge

Back Box Alternating Barbell Reverse Lunge

Reverse Lunge

Dumbbell/Plate Reverse Lunge

Body Bar Reverse Lunge

Barbell Reverse Lunge

Front Box Reverse Lunge

Front Box Dumbbell/Plate Reverse Lunge

Front Box Body Bar Reverse Lunge

Front Box Barbell Reverse Lunge

Front BOSU Reverse Lunge

Front BOSU Dumbbell/Plate Reverse Lunge

Front BOSU Body Bar Reverse Lunge

Front BOSU Barbell Reverse Lunge

Back Box Reverse Lunge

Back Box Dumbbell/Plate Reverse Lunge

Back Box Body Bar Reverse Lunge

Back Box Barbell Reverse Lunge

Back BOSU Reverse Lunge

Back BOSU Dumbbell/Plate Reverse Lunge

Back BOSU Body Bar Reverse Lunge

Back BOSU Barbell Reverse Lunge

Alternating Forward Lunge

Alternating Dumbbell/Plate Forward Lunge

Alternating Body Bar Forward Lunge

Alternating Barbell Forward Lunge

Front Box Alternating Forward Lunge

Front Box Alternating Dumbbell/Plate Forward Lunge

Front Box Alternating Body Bar Forward Lunge

Front Box Alternating Barbell Forward Lunge

Back Box Alternating Forward Lunge

Back Box Alternating Dumbbell/Plate Forward Lunge

Back Box Alternating Body Bar Forward Lunge

Back Box Alternating Barbell Forward Lunge

Forward Lunge

Dumbbell/Plate Forward Lunge

Body Bar Forward Lunge

Barbell Forward Lunge

Front Box Forward Lunge

Front Box Dumbbell/Plate Forward Lunge

Front Box Body Bar Forward Lunge

Front Box Barbell Forward Lunge

Front BOSU Forward Lunge

Front BOSU Dumbbell/Plate Forward Lunge

Front BOSU Body Bar Forward Lunge

Front BOSU Barbell Forward Lunge

Back Box Forward Lunge

Back Box Dumbbell/Plate Forward Lunge

Back Box Body Bar Forward Lunge

Back Box Barbell Forward Lunge

Back BOSU Forward Lunge

Back BOSU Dumbbell/Plate Forward Lunge

Back BOSU Body Bar Forward Lunge

Back BOSU Barbell Forward Lunge

Alternating Forward and Reverse Lunge

Alternating Dumbbell/Plate Forward and Reverse Lunge

Alternating Body Bar Forward and Reverse Lunge

Alternating Barbell Forward and Reverse Lunge

Walking Lunge

Walking Dumbbell/Plate Lunge

Walking Body Bar Lunge

Walking Barbell Lunge


High Impact:

Alternating Plyometic Lunge

Alternating Front Box Plyometric Lunge

Alternating Back Box Plyometric Lunge

Alternating Front BOSU Plyometric Lunge

Alternating Back BOSU Plyometric Lunge

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