Simple Lunge Progressions, Regressions, and Modifications
The lunge is one of the most important movement patterns for people to master. It has several different variations that challenge your ability to handle load on one leg. This makes lunges an important functional movement because it translates directly to daily tasks like walking, running, and walking up stairs.
This article and video will lay out a simple lunge progression to incorporate into your training program while also going over the basics of the movement pattern
The Split Squat
The split squat is a basic lunge exercise that can be progressed into other exercises like; reverse lunges, walking lunges, bulgarian split squat, and other common lunge variations.
To start the movement, begin in a standing position with your front foot and back foot split front to back. Finding the perfect starting position is tough, but it ends up being about 1.5 stride lengths for most people.
Once your set up, focus on tucking your back hip underneath you creating a "neutral spine" position. You don't want to over do it to the point where you feel a hip flexor stretch... just enough to engage the back glute.
The next step is to drop straight down into the bottom position to where your back knee is almost touching the ground and your torso is still straight up and down. Return to the starting position by driving equally through both feet.
Adding Weight
Now that we have the basics of the movement pattern down, we need to build strength... body weight won't cut it forever. You can add weight in a couple of different ways... you can use dumbbells, kettlebells, barbells, or even resistance bands. These apply to all of the progressions and regressions in this article, not just split squats.
Progressing with dumbbells and kettlebells is simple. You can either hold them in a front rack position, a goblet position, or down at your side (from hardest to easiest).
Using a barbell for lunge exercises is what you'll commonly see in the weight room and for good reason. You can add a lot of resistance when using barbells, which should allow you to speed up your progress. You need to be sure, however, that your form is solid before adding a barbell.
You can hold the barbell in a front rack, back rack, or you can even use a safety bar if your gym has one (highly recommended).
The Split Squat Progression
Once you've comfortably added weights to your split squat, you can move on to the next progression. You can either choose to elevate the front foot or the back foot.
Front foot elevated split squats challenge the front leg by putting the hip and knee into more flexion. These make it easier to keep an upright torso so you'll challenge the muscles on the front of your body more. If you struggle with quad development or strength, this is the variation I would choose.
Rear foot elevated split squats, aka bulgarian split squat, is the opposite. You'll be elevating the back leg so that you can challenge it more by increasing the amount of extension in that hip. This also makes it harder to keep your torso upright, so you'll feel more work in your lower back, glutes, and upper hamstrings.
The Lunge Pattern
Now we're on to more traditional lunge progressions. These begin with the athlete in a standing position with the feet together then either bringing the foot or backward into a lunge. The bottom position of a lunge should mirror that of a split squat, which is why we went over that first.
The two main lunge progressions are the reverse lunge and the walking lunge.
Reverse Lunge
Reverse lunges are my preferred lunge variation because stepping backwards allows you to keep the knee in a much better position. To perform the movement, start tall with both feet together then reach one foot back about one stride length and sink into the bottom position.
You can add resistance to these in all the ways I mentioned before. Dumbbells, barbells, and kettlebells all work great.
Walking (Forward) Lunge
Forward lunges are the opposite of reverse lunges. You're bring your foot forward rather than back behind you.
Once you're in the bottom position, you have two choices, you can either push back up to where you started, or you can push forward to continue into a walking lunge.
Both versions have there benefit. Lunges in place are best if you're trying to use a lot of resistance and build strength, while walking lunges are best if you're using a light weight for endurance purposes.
Final Thoughts
Lunges and split squats are a versatile movement pattern that challenges your lower body in a more functional way than traditional squatting.
Whether you're an advanced lifter or just getting started, I highly recommend that you go back and master the split squat. Spend some time perfecting the form and then use the movement as your main lower body strength exercise for a few weeks and see how you feel.
Your body will thank you!
