Lunge Variations: 7 Types and When to Use Them

The short answer: forward, reverse, walking, lateral, curtsy, deficit and Bulgarian split squats are the seven lunge variations most programs use, and they're not interchangeable — reverse lunges are easiest on the knees and best for beginners, walking lunges build the most conditioning, curtsy and lateral lunges hit the glute medius and adductors that forward lunges skip, and deficit and Bulgarian split squats add the most range and load for advanced lifters. Pick the variation based on which joint or plane of motion you're trying to train, not just habit.

Forward Lunge

Step forward and drop your back knee toward the floor, keeping your front shin close to vertical and your torso upright. This is the most quad-dominant lunge and the one most people learn first, but it's also the hardest on the front knee because of the deceleration force on the way down — good for building control, less ideal if you already have knee discomfort.

Reverse Lunge

Step backward instead of forward, which shifts more work to the glutes and hamstrings and puts noticeably less shear force through the front knee. This is the variation to start with if you're new to lunging or if forward lunges bother your knees — it's easier to control and easier to keep the front shin vertical.

Walking Lunge

Step directly into the next rep instead of returning to standing, covering distance across the floor. Walking lunges add a conditioning and balance demand on top of the strength work, making them a good fit for metabolic circuits or finishers rather than a pure strength day.

Lateral Lunge

Step out to the side instead of forward or back, sitting your hips toward the stepping leg while the other leg stays straight. This trains the frontal plane — side-to-side strength — that forward and reverse lunges don't touch, and it's especially useful for anyone playing a sport with cutting or lateral movement.

Curtsy Lunge

Step one leg diagonally behind and across the other, like a curtsy. This variation leans hard on the glute medius and outer hip, muscles that are easy to under-train with straight-line lunges and squats alone.

Deficit Lunge

Perform a reverse or forward lunge with your front foot elevated on a small platform (2-4 inches), adding extra range of motion at the bottom. This increases the stretch on the glutes and quads but also increases difficulty and joint demand, so it's better suited to lifters who already have clean lunge mechanics.

Bulgarian Split Squat

Rest your back foot on a bench behind you and lunge straight down on the front leg. It loads the front leg harder than any other variation here since the back leg contributes very little, making it the most demanding single-leg option for building strength — see our full Bulgarian split squat guide for setup and loading details.

Choosing the Right Variation

Programming Lunges Into Your Week

Rotate variations rather than doing the same lunge every session — 2-3 sets of 8-12 reps per leg, two to three times a week, works for most goals. Start beginners on reverse lunges bodyweight-only for a few weeks before adding dumbbells, then layer in lateral or curtsy variations once single-leg balance feels stable. If you have existing knee pain, stick to reverse and lateral variations and check with a physical therapist before adding forward or deficit lunges under load.

What to Wear for Lunge Work

Single-leg work asks a lot of range through the hip and knee, so fabric that won't ride up or bind is worth prioritizing. The Men's Drawstring Joggers (95% polyester, 5% spandex, 130 g/m²) taper enough to stay clear of your front knee through a deep step. For women, the Women's Color Block Yoga Leggings (80% polyester, 20% elastane, 250 g/m²) are cut specifically for squats, lunges and floor work with enough structure to hold their shape through a full session. Pair lunge day with our plank progressions guide for a complete lower-body-plus-core day, or build overhead strength separately with pull-up progression. Treadmill runners adding lunges for stride power should also see treadmill vs. outdoor running. Shop the bottoms collection for training-ready leggings and joggers.

FAQ

What is the easiest lunge variation for beginners?

The reverse lunge, since stepping backward puts less shear force through the front knee and is easier to control than stepping forward. Start bodyweight-only for a few sessions before adding load.

Which lunge variation is best for glutes?

Curtsy lunges and Bulgarian split squats target the glutes hardest, with curtsy lunges emphasizing the glute medius specifically and Bulgarian split squats loading the whole glute complex under more weight.

How many lunges should I do per session?

2-3 sets of 8-12 reps per leg covers most goals, whether that's one variation done well or two variations split across a session. Increase reps or add load gradually as the movement feels stable.

Are lunges bad for your knees?

Not inherently — lunges are knee-friendly when the front shin stays close to vertical and the knee tracks over the foot. Reverse and lateral lunges put the least stress on the knee if you're managing existing discomfort.