Lunge Series

Lunges are a functional, full-body Series that can be performed in all three planes of motion—Sagittal (e.g., proposal lunge), Frontal (side lunge), or Transverse (revolved lunge). They can be taught center floor or at the barre, with or without props, and can focus on lower body alone or integrate upper body resistance.

Lunges pair especially well with Squats, Standing Glutes, or Cardio Bursts, and typically appear early in the Standing Section.

💡 Framework Tip: Rotate planes of motion throughout the week to challenge stability, coordination, and core engagement.

Lunge Exercises

Proposal Lunge (Front View)
Proposal Lunge (Side View)
Lunge at the Barre
Crescent Lunge

Yoga Variation. Straight back leg with focus on hip flexor stretch
Repeaters

Cardio Burst that combines well with Lunge Series. Back foot taps back and then knee drives forward repeatedly.
Ski Slope Lunge

Back foot on Gliding Disc. Variations: Straight back leg as you glide back and rise up; Bent knee lunge and rise up; or Repeaters with glider.
Revolved Lunge
Revolved Lunge Variation

Lunge Prayer Twist. Elbow outside thigh. Option to open arms to add chest expansion.
Revolved Low Lunge
Revolved Lunge Variation

Lunge with Chest Expansion
Lunge with Calf Lengthening

Lunge forward. Drop back heel to ground and hinge at hips.
Side Lunge
Side Lunge with Gliding Disc
Diagonal Lunges
High Knee

Lunges combine well with high knees whether driving the knee up, adding a jump or combining with a hamstring curl, as in “Rocking Horse”.
Hamstring Curl

Hamstring Curls combine well with “Rocking Horse,” or high knee to hamstring curl as part of a Cardio Burst in a Lunge Series.