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Lunge Variations Explained: Split Stance to Bulgarian Split Squat

Lunge Variations Explained: Split Stance to Bulgarian Split Squat — video by [P]rehab Play · 5:57

Video by [P]rehab on YouTube · Open on YouTube

A physical therapist builds the lunge from split-stance basics to reverse, forward, walking, lateral and curtsy lunges and the Bulgarian split squat, explaining which leg each one loads so you can choose the right one for your goal.

  • 6 min
  • All levels
  • Low impact (no jumping)
  • No equipment
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Step by step 6

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  1. Split stance: keep about 70 to 80 percent of your weight on the front leg; the back leg just supports. 0:31
  2. Direction: step back to load the hip more; step forward and the knee travels further and takes more load. 1:21
  3. Walking lunges: forward ones drive through the front leg; reverse walking lunges work the back leg and knee. 2:10
  4. Lateral lunge: from a wide stance, shift almost all your weight onto the working leg, not just a stretch. 3:09
  5. Curtsy lunge: step diagonally behind and keep your weight on the front foot; the back leg is only a kickstand. 3:58
  6. Bulgarian split squat: rear foot raised just for balance, with all the work done by the front leg. 4:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep about 70 to 80 percent of your weight on the front leg
  • Step back to load the hip more; step forward to load the knee more
  • In curtsy and lateral lunges stay over the working foot instead of shifting away

What it works

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Joints it uses 2 takes load

  • Hips takes loadreverse, lateral and curtsy lunges
  • Knees takes loadsplit squats, forward, reverse, walking lunges
  • Ankles & feet moveslunge stances

Easier option from the coach: Start with a split-stance lunge in place before stepping lunges

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by [P]rehab; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety