Lunges - the Ultimate Cross Training Exercise

Adding new exercises to your workout is always important. But don't forget some of the tried and true exercises. Lunges are a great example.

When one looks at the lunge, it is very apparent that a great deal of stress being placed on the forward leg, but the backward leg is being stressed quite a bit as well. As the forward leg is handling most of the stress as it relates to movement, the backward leg is handling the duties of stabilizing the Hips and Torso against Lateral and Rotational forces. This also makes the Lunge a wonderful exercise for developing static balance as well as reactionary balance.

Execution of the lunge has a lot of similarities to walking, but the movements are more deliberate and conscience. We are going to walk through the process to execute a Forward Lunge. While standing, take an exaggerated step forward. With your forward leg in position, you need to start to sink down to the ground trying to get as close to the floor as your body will allow you. Your upper body should be in a straight upright position and not leaning forward, backward, or either side. Once you start to sink into the movement, be sure allow your back knee flex and the heel of your back leg to come off the ground. If done correctly your back and front legs should look identical to each other and your overall position should resemble an exaggerated step. Press equally through the heel of your front leg and toes of your back leg and return to a standing position to repeat another repetition.

With the Lunge there is a greater deal of freedom in movement than the squat. This results in the ability of the trainee to move in all 3 cardinal planes of movement (sagittal, frontal, transverse). Each variation of the lunges listed below can be done in any of the three planes of motion.

The lunge has a number of variants, some of which can be combined (e.g. a dumbbell jump lunge):
* Powerlifting Lunge, the bar is held anywhere over the back of the neck.
* In the barbell back lunge, a barbell is held across the upper back.
* In the barbell front lunge, the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either an Olympic grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.
*In the overhead lunge, hold the barbell overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if flexibility allows.
* In the dumbbell lunge, the weight may be held hanging from the side (suitcase position), vertically at the chest (goblet position), or above the head with the arms extended (waiter position).
* In the dumbbell front squat, the weights are held resting on the shoulders.
* In the Zercher Lunge, the weight is held in the crook of the elbows against the chest.
* The jump lunge is a plyometric exercise where the trainee jumps off the floor at the top of the lift. The lunge also has a number of commonly specified depths that are very similar to the squat. For more information, read the article on Squats.

When applying Lunge to your training, it is best to start with Bodyweight if you have no experience or an experienced trainer/coach to help you with weighted variations. Take special care if you have had any low back, knee or ankle injuries when loading and positioning for your lunge. It is these joint that receive the greatest amount of pressure and will have the greatest chance for injury.


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Jason Kozma is a professional Westwood Personal Trainer in Southern California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting Personal Trainer Los Angeles