To complement the lunge and reverse lunge, the lateral lunge is an exercise where you lunge your legs out to the side.

The lateral lunge works your muscles differently than most other leg exercises, so you will probably be hurting quite a bit after doing these the first time!

Step 1: Stand with feet shoulder width apart, arms at sides.

Step 2: Lunge your left leg out laterally and squat down, with your feet flat on the floor. I like to bring my hands together in front of my chest. Go far enough out that you can sink down into the lunge position, but not far enough that you lose your balance and can’t push back up.

Step 3: Push back to starting position.

Step 4: Then lunge out the other side (in this case the right side) and squat down.

Push back to the starting position yet again. Keep repeating, alternating legs each rep.

If you need to make it tougher, hold a medicine ball or light dumbbells.

Lateral Lunge video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The reverse lunge is a variation of the lunge where you extend your leg behind you. This is a great leg workout, plus it improves your balance.

Step 1: Stand in an upright position.

Step 2: Keeping your left foot firmly on the floor, lunge your right leg out behind you and rest on your right toes. Hands can come out in front for balance. Your forward knee should be straight above your toes.

Step 3: Then bring the right leg forward and up, bringing your knee up to your chest. Balance on your left leg.

Start the next rep by moving your right leg back to the lunged position.

After a set standing on the left leg, switch legs so that you are balancing on your right leg and lunging your left leg back.

(Tip: start with your weaker leg. When you switch to your stronger leg, only do as many reps as you could with the weaker leg.)

Reverse Lunge video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The walking lunge is simply a standard lunge where you keep pushing yourself forward and making forward progress, instead of pushing back to the starting position.

Step 1: Start out in a standing position.

Step 2: Lunge your left leg forward and lower your body towards the ground until your right knee just brushes the ground. Your left knee should be straight above or just behind your toes.

Step 3: Extend your left leg (the forward leg) until you are standing upright again.

Repeat the movement a second time, this time bringing your right leg forward. Keep alternating legs as you lunge your way across a football field, basketball court, or around the track.

Walking Lunge video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.