1 June 2020

5 Alternatives to Lunges Exercise

One of the exercises that so many do to help get into shape is lunges. However, not everyone likes lunges. They can often be a bit hard for those who have knee issues, or they may simply not be feasible in the area that you have to workout.

There are five alternatives to lunges exercise that you can do that are still going to give you the benefit of having done these:

  • Step-ups
  • Kettlebell Single Deadlift
  • High knees
  • Bulgarian Split Squat
  • Clams


Step-ups are just what they sound like, they are the exercise that is performed stepping up onto a stool or some platform. You will find that you can even do this with a stair in your home. You can go the speed that best suits you, whether this is slow and methodical or fast to get the blood pumping. Do this for 10 minutes at a time, and you will see some great results.

Kettlebell Single Leg Deadlift

With this exercise, you are going to hold a kettlebell in your right hand, and then lift your right leg slightly off the ground. All the while keep your back neutral and lean the torso forward while raising the leg. You then slowly come back to the starting position. You can do a set of 10 on each leg a few times, 3 or so, for a workout.

High Knees

With your feet, shoulder-width apart, you will want to bring one knee to waist level and then slowly land on the balls of your feet. You can alternate doing your right leg, then your left leg. Do this in place for a set until it is complete.

Bulgarian Split Squat

With the Bulgarian Split Squat you are going to be working your legs and even help with hip flexibility. You will want to put your hands on your waist, then work your right foot backwards, putting it on a step or a weight bench. Then lean with your other leg forward, keeping it bent at the knee, then straighten. And repeat this for a complete set, working first one leg, then switching sides.


While a strange name for an exercise, clams are a great alternatives to lunges exercise. Lay on your side, with your knees slightly tucked towards your waist. Put your feet together, then raise your top knee, keeping the legs bent. It will work your abdominal muscles, as well as your leg muscles. Switch sides and do each exercise 10 times each on each leg, for a count of 3 sets.

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