Movement Pattern

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 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

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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

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