---
title: Lunge Variation | BridgeAthletic
description: A lunge variation brought to you by BridgeAthletic in collaboration with EXOS.  Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 
image: https://blog.bridgeathletic.com/hubfs/Exercise%20Variation%20Thumbnail%20(6).png
---

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 May 01, 2020 By BridgeAthletic

# Lunge Variation | BridgeAthletic

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This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is a lunge variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

**Variation 1:Reverse Lunge - Alternating**

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**Cue 1:**Standing. Toes facing forward, feet hip width. Chest up, back flat.

**Cue 2:** Step backward. Sink hips, front knee over front ankle. Chest up, back flat**.**

**Cue 3:**Front knee over front ankle. Hips knee height. Body and back knee lowered toward floor.

**Cue 4:** Push off back foot. Continue to drive with lead foot to start position. Repeat alternating legs.

**Variation 2: Walking Lunges**

<iframe data-hsv-src="https://play.hubspotvideo.com/v/414934/id/28707473128" referrerpolicy="origin" sandbox="allow-forms allow-scripts allow-same-origin allow-popups" allow="autoplay; fullscreen;" style="position: absolute !important; width: 100% !important; height: 100% !important; left: 0; top: 0; border: 0 none; pointer-events: initial" title="HubSpot Video" loading="lazy" data-hsv-id="28707473128" data-hsv-style="" data-hsv-width="1280" data-hsv-height="720" data-hsv-autoplay="false" data-hsv-loop="false" data-hsv-muted="false" data-hsv-hidden-controls="false"></iframe>

**Cue 1:**Standing position. Feet hip width, toes facing forward. Chest up, back flat.

**Cue 2:**Step forward. Sink hips. Front knee over front ankle, back knee toward floor. Chest up.

**Cue 3:** Drive off back foot and through front foot. Directly step forward. Lunge. Repeat.

**Variation 3: Lateral Lunge**

<iframe data-hsv-src="https://play.hubspotvideo.com/v/414934/id/28707374500" referrerpolicy="origin" sandbox="allow-forms allow-scripts allow-same-origin allow-popups" allow="autoplay; fullscreen;" style="position: absolute !important; width: 100% !important; height: 100% !important; left: 0; top: 0; border: 0 none; pointer-events: initial" title="HubSpot Video" loading="lazy" data-hsv-id="28707374500" data-hsv-style="" data-hsv-width="1280" data-hsv-height="720" data-hsv-autoplay="false" data-hsv-loop="false" data-hsv-muted="false" data-hsv-hidden-controls="false"></iframe>

**Cue 1:** Standing position. Feet hip width, toes facing forward. Chest up, back flat.

**Cue 2:** Step laterally, foot slightly pointed. Sink hips, extended knee over foot, base leg straight.

**Cue 3:**Drive off extended foot to starting position. Repeat alternating legs.

 

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#### About the Author

[BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic)

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At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.

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