Lunge Series
Orientation: Standing
The Lunge Series primarily targets the front of the thighs (quads), with secondary activation of the glutes and hamstrings.
Stationary, forward, and reverse lunges move through the sagittal plane, building strength, balance, and mobility. They’re a staple and frequently layered with just about any other standing series like Upper Body, Side Lunge, Cross Lunge, Diagonal Lunges, Glutes, Side Thigh, Core, Cardio, and Squats.
Framework Tip
Lunges can be varied across formats: Crescent Lunges for a yoga-inspired flow, Proposal Lunges for quad strength, or Ski-Slope Lunges with gliders to fire up the posterior chain.
Lunge Series Exercises
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![Lunges - Crescent Lunge - Proposal Lunge Front View]()
Proposal Lunge (Front View)
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![Lunges - Crescent or Proposal Lunge Side View]()
Proposal Lunge (Side View)
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![Lunges -Lunge at Barre]()
Lunge at the Barre
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![Crescent Lunge]()
Crescent Lunge
Yoga Variation. Straight back leg with focus on hip flexor stretch
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![Lunges Repeaters Cardio Series]()
Repeaters
Cardio Burst that combines well with Lunge Series. Back foot taps back and then knee drives forward repeatedly.
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![Ski Slope Lunge with Gliding Disc]()
Ski Slope Lunge
Back foot on Gliding Disc. Variations: Straight back leg as you glide back and rise up; Bent knee lunge and rise up; or Repeaters with glider.
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![Revolved High Lunge]()
Revolved Lunge
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![Revolved Low Lunge Variation]()
Revolved Lunge Variation
Lunge Prayer Twist. Elbow outside thigh. Option to open arms to add chest expansion.
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![Revolved Low Lunge modification regression]()
Revolved Low Lunge
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![Revolved Lunge Variation with Chest Expansion]()
Revolved Lunge Variation
Lunge with Chest Expansion
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![Lunge with Calf Lengthening Stretch]()
Lunge with Calf Lengthening
Lunge forward. Drop back heel to ground and hinge at hips.
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![Lunges and Cardio Series Rocking Horse High Knee]()
High Knee
Lunges combine well with high knees whether driving the knee up, adding a jump or combining with a hamstring curl, as in “Rocking Horse”.
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![Lunges Glutes Cardio Rocking Horse Hamstring Curl]()
Hamstring Curl
Hamstring Curls combine well with “Rocking Horse,” or high knee to hamstring curl as part of a Cardio Burst in a Lunge Series.
Lunge Series Choreography
