How you can Lunge Techniques, Benefits, Variations

Lunge is a versatile exercise that can be altered to target different parts of the legs. More about the importance of versatile leg training ➞ http://bit.ly/lungevariations.
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Lunges Vs. Split Squats.
These movements are similar in nature, but different in a couple key ways. If you can understand some of the fundamental differences, then the lunge and split squat can be vital unilateral training tools for your progress..
Lunge Vs. Split Squat Guide: https://barbend.com/lunge-vs-split-squat/.
DIFFERENCE 1 — The Mechanics..
The first major, and most glaring difference, between the lunge and split squat are the mechanics of each movement. The lunge is performed with a stepping motion and the split squat is performed in a static position..
Lunges can be performed walking, stepping forwards, sideways, and backwards. The split squat entails a lifter remaining in one position throughout the duration of the exercise..
DIFFERENCE 2 — The Intent.
The second — and arguably most important — difference between the two is the intent in which each movement is typically performed..
The Lunge.
The lunge’s stepping motion entails a push from the front leg and a slight pull from the back leg, which requires a more even displacement of work from the quadriceps, hamstrings, and glutes. This will vary slightly depending on the direction in which you are performing lunges, but generally, the legs will work a bit more harmoniously compared to the split squat..
Lunges are a great exercise for athletes in need of slightly more dynamic unilateral lower body work, and for those looking to improve balance and coordination while also strengthening the quads, glutes, and hamstrings..
The Split Squat.
The split squat requires an athlete to put a heavy focus on their front leg, as opposed to evenly displacing work in each leg. A good rule of thumb is to think about putting about 80% 90% of one’s focus on the front leg and leaving the back leg at rest and more as an anchor for stability..
Since the split squat entails the front leg to serve as the prime mover, then the quadriceps and glutes are typically a little easier to isolate with this movement. Split squats are also great for beginners trying to understand the mechanics of lower body unilateral work..
Is One BETTER Than the Other?
No, not at all..
Both of these movements hold plenty of benefits for every type of strength athlete. However, one could be better than the other depending on an athlete’s goals at the time and the context in which they are being performed?
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16 Bodyweight Lunge Variations.
1. Curtsy Lunge to Leg Lift (0:20).
2. Alternating Angled Front Lunges (0:35).
3. Split Squats (0:51).
4. Low Side to Side Lunge (1:07).
5. Side Lunge Drops (1:22).
6. Reverse Hinge Lunge (1:37).
7. Get Up Lunge (1:55).
8. Lunge to Rotational Knee (2:11).
9. Front Lunge with Pulse (2:29).
10. Anterior Reach Lunge (2:46).
11. Backward Rotational To Front Cross Lunge (3:05).
12. Side to Curtsy Lunge (3:25).
13. Forward to Backward Lunge (3:45).
14. Side Lunge Knee (4:03).
15. Front Lunge to Kick (4:21).
16. Walking Lunges (4:40).
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15 lunge variations to blast your thighs and butt..
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