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10 Lunge Variations To Perk Up Your Butt, Annihilate Your Abs, And Send Fat Waterfalling

Lunge Variation 6: Kettlebell Front Lunges


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How to:

Video Demo — Kettlebell Front Lunges

 

Kettlebell Front Lunges are nearly identical to the dumbbell lunge, except that they thrash the biceps and shoulders. Putting the weight in front of your body puts a ton of pressure on the abs.

  • (1) Hold a kettlebell with an overhead grip. Lift your arm up and fold it over so that the weight rests on your shoulder.
  • (2) Lunge forward. Tighten your core, keep your body upright, and resist the pull to bend forward.
  • (3) Switch arms and repeat for the opposite side.

Pro Tip: Use 2 kettlebells, or hold a single kettlebell (or dumbbell) out in front of your chest.

 

 

Lunge Variation 7: Lunging Bicep Curls


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How to:

Video Demo — Lunging Bicep Curls

 

The motion is exactly the same as a dumbbell lunge, except that you’re adding a bicep curl at the bottom of the movement. This requires strong coordination and power across your forearms and biceps.

  • (1) Stand tall with two dumbbells.
  • (2) Lunge forward.
  • (3) Curl the dumbbells up when you’re at the bottom of the movement.
  • (4) Powerfully press your body upward and lower the weights. Complete a full set and repeat for the opposite side.

Pro Tip: Put your foot on a bench (Bulgarian Split Lunge position).

 

 

Lunge Variation 8: Lunging Oblique Twists


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How to:

Video Demo — Lunging Oblique Twists

 

Lunging Oblique Twists are effectively a core exercise disguised as a lunge. They’re phenomenal for building rotational core strength, burning up the delts, and grinding out the obliques and transverse abdominis (the inner part of your abs).

  • (1) Stand tall and hold a dumbbell, weight plate, or medicine ball straight out in front of your body. Keep your arms straight, with the weight up at neck height.
  • (2) Lunge forward with your left leg.
  • (3) Right before you hit the bottom, powerfully rotate your core and extend the weight over your left leg. Twist as far your body will let you go.
  • (4) Return the weight back to the center and press your body back up to start. Continue to alternate sides.

 

 

Lunge Variation 9: Barbell Reverse Lunges


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How to:

Video Demo — Barbell Reverse Lunges

 

The Barbell Reverse Lunge is a lunge on steroids. It puts a significant amount of weight directly on the the quads, and because your stance is staggered, requires extreme stabilization across the core to complete.

  • (1) Stand tall with a barbell loaded on your back. Take a step backwards with your right foot and lunge down until your knee is slightly above the floor. Your left quad should be parallel to the ground.
  • (2) Powerfully press through your heel and glutes, and explosively ascend back up to starting position. Repeat a full set with your right side and then switch to the left.

For more info, refer to our full how-to write up here – UberExercise: Barbell Lunges.

 

 

Lunge Variation 10: Reverse Lunge & Row


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How to:

Video Demo — Reverse Lunge & Row

 

The Reverse Lunge & Row is a powerful move to hit the mid-back and biceps. It also requires significant ab strength to keep the torso upright.

  • (1) Stand tall and set up a cable station or resistance band so that it’s in line with your stomach.
  • (2) Do a reverse lunge.
  • (3) Row the handles into your body.
  • (4) Powerfully press yourself back up to starting position as you release the cable. Continue to alternate sides.

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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