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Forward to Side to Rear Lunge

Forward to Side to Rear Lunge

The "Forward to Side to Rear Lunge" is a compound exercise that targets multiple muscle groups, making it an excellent addition to any workout routine. This dynamic movement combines elements of the traditional lunge with variations that challenge your balance, stability, and coordination. The forward lunge primarily works your quadriceps, glutes, and hamstrings, while also engaging your core for stability. Stepping forward with one leg and lowering your body until both knees are at a 90-degree angle will activate these muscles effectively. Transitioning into the side lunge adds an extra challenge by focusing on the inner and outer thighs, also known as the adductors and abductors. This sideways movement strengthens these muscles, enhancing your overall lower body strength and stability. Lastly, the rear lunge targets your hamstrings, glutes, and calves. By stepping backward and lowering your body, you engage different muscle fibers than in the forward lunge, providing a well-rounded lower body workout. Incorporating the "Forward to Side to Rear Lunge" into your routine can help increase lower body strength, improve flexibility, and enhance functional movement patterns. Remember to warm up properly before attempting this exercise and start with lighter weights or just bodyweight until you feel confident in your form and technique.


  • Start by standing tall with your feet hip-width apart, core engaged, and shoulders relaxed.
  • Take a big step forward with your right foot, lowering your body into a lunge position.
  • Make sure your right knee is directly above your ankle and your left knee is hovering just above the ground.
  • Next, push off with your right foot and bring it back to the starting position.
  • Now, take a big step to the side with your right foot, lowering your body into a side lunge position.
  • Keep your right knee directly above your ankle and your left leg extended.
  • Push off with your right foot and return to the center.
  • Finally, take a big step backward with your right foot, lowering your body into a reverse lunge.
  • Ensure your right knee is directly above your ankle and your left knee hovers just above the ground.
  • Push off with your right foot and return to the starting position.
  • Repeat the entire sequence on the other side by leading with your left foot.

Tips & Tricks

  • Focus on maintaining a strong core throughout the exercise.
  • Incorporate proper breathing techniques to maximize the effectiveness of the movement.
  • Gradually increase the range of motion as you become more comfortable with the exercise.
  • Engage your glutes and hamstrings to power through each lunge.
  • Aim for proper form, ensuring that your knees are aligned with your toes.
  • Start with a lighter weight or no weight to master the movement before adding resistance.
  • Incorporate dynamic stretches or mobility exercises to warm up your muscles before performing the exercise.
  • Prioritize proper postural alignment during each lunge to prevent injury.
  • Add variety by alternating between different lunge variations, such as reverse lunges or walking lunges.
  • Challenge your balance and stability by performing the exercise on an unstable surface, such as a balance board.

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