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.