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Lunge

The Lunge pattern emphasises unilateral (single-leg) strength, helping correct muscular imbalances and improve stability. It mimics natural human motion like walking, running, or climbing — making it one of the most functional lower-body movements. Exercises such as dumbbell lunges, step-ups, and split squats all fall within this pattern. Lunges build coordination between hips, knees, and ankles while improving balance and mobility. Training the lunge pattern enhances athletic symmetry and reduces injury risk by developing control through full range of motion. In RB100-style programming, 100 walking lunges are a powerful endurance and mental challenge.

Athlete performing kettlebell goblet reverse lunge, rear knee lowered close to floor, torso upright, cinematic gym lighting
Kettlebell Goblet Reverse Lunge

Kettlebell Goblet Reverse Lunge

The Kettlebell Goblet Reverse Lunge builds unilateral strength, balance, and control while enhancing lower-body power and core stability.
Editorial TeamEditorial TeamOctober 21, 20252 min
Athlete performing sandbag rotational lunge, sandbag mid-rotation across body toward lead leg, strong core engagement, cinematic gym lighting showing balance and control
Sandbag Rotational Lunge

Sandbag Rotational Lunge

The Sandbag Rotational Lunge builds lower-body strength and core control by combining a forward lunge with a dynamic sandbag rotation…
Editorial TeamEditorial TeamOctober 17, 20252 min
female athlete performing sandbag Zercher lunge, the sandbag cradled in elbows, front leg bent in deep lunge, chest tall, cinematic gym lighting showing control and stability
Sandbag Zercher Lunge

Sandbag Zercher Lunge

The Sandbag Zercher Lunge builds unilateral strength and stability by holding the sandbag in the crook of the elbows while…
Editorial TeamEditorial TeamOctober 16, 20252 min
Athlete performing barbell Zercher lunge, bar held in elbows close to chest, front leg bent, torso upright, cinematic gym lighting showing balance and stability
Barbell Zercher Lunge

Barbell Zercher Lunge

The Barbell Zercher Lunge builds single-leg strength, balance, and posture while demanding full-body stability through a front-loaded position.
Richard BransonRichard BransonOctober 15, 20252 min
Athlete performing barbell overhead lunge, bar locked overhead, torso upright, rear knee near floor, cinematic gym lighting showing balance, control, and full-body strength
Barbell Overhead Lunge

Barbell Overhead Lunge

The Barbell Overhead Lunge builds total-body stability, mobility, and control developing strength, balance, and coordination through overhead load.
Editorial TeamEditorial TeamOctober 15, 20252 min
Athlete performing barbell lateral lunge, stepping wide to one side, barbell across shoulders, torso upright, cinematic gym lighting highlighting balance and mobility
Barbell Lateral Lunge

Barbell Lateral Lunge

The Barbell Lateral Lunge strengthens the lower body in a new plane of motion, developing balance, mobility, and power through…
Richard BransonRichard BransonOctober 15, 20252 min
Athlete in deep Bulgarian split squat with barbell across shoulders, rear foot elevated on bench, front leg bent at 90 degrees, cinematic gym lighting highlighting balance and power
Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat

The Barbell Bulgarian Split Squat builds unilateral leg strength, hip mobility, and balance a demanding exercise for power, control, and…
Editorial TeamEditorial TeamOctober 15, 20252 min
female athlete in deep barbell split squat, rear knee near floor, torso upright, barbell across shoulders, cinematic gym lighting showing balance and control
Barbell Split Squat

Barbell Split Squat

The Barbell Split Squat develops single-leg strength, balance, and mobility while challenging posture and control under static split stance load.
Editorial TeamEditorial TeamOctober 15, 20252 min
Athlete performing barbell reverse lunge, rear knee near floor, torso upright, barbell across shoulders, cinematic gym lighting highlighting balance and strength
Barbell Reverse Lunge

Barbell Reverse Lunge

The Barbell Reverse Lunge builds lower-body strength, balance, and control while reducing knee stress and enhancing stability through backward movement.
Editorial TeamEditorial TeamOctober 15, 20252 min
Female Athlete performing barbell walking lunge mid-stride, barbell behind head across shoulders, upright torso, focus and control visible, cinematic gym lighting showing strength and motion
Barbell Walking Lunge

Barbell Walking Lunge

The Barbell Walking Lunge develops strength, balance, and stability through dynamic movement a functional test of control, endurance, and power.
Editorial TeamEditorial TeamOctober 15, 20252 min