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Swiss Ball Hamstring Curls — The Best Exercise You've Never Done To Build A Toned, Perky Butt [UberExercise][W]ant a tight, toned, extra perky badonkadonk? Grab a ball and start rolling. One of THE most potent butt exercises in the workout world—sitting just behind squats and lunges—is likely... -
The Workout Music Friday Five-Pack, V32 — Kaskade, Hermitude, Drake, & Sia[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
The 30 Most Powerful Arm Exercises For Titanic, Toned Arms[I] can't shake the image of a Barbie & Ken factory. Whether you prefer titanic, sleeve-bursting arms or toned, defined, lean cannons, the following 30 exercises are powerful tools to help... -
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[WOTM, 09/2015] Lean Out And Harden Your Body With The 3-Day Body Shredder Workout Split[T]hump, thump, thump. That's the sound of our latest fat-destroying, body-shredding behemoth. It's coming for you. We really hope you're ready. Whether you're brand new to the workout... -
Your Go-To Workout-Approved Makeup Routine[W]hen I workout, 99% of the time it’s with a fresh, makeup-free face. Unfortunately I’m no Beyoncé and hardly ever wakeup with skin that's deemed “flawless." A majority of the time I’m... -
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The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core[U]p your ab game. We're gunning for cover model status. Elite, exceptional six-pack abs require a MASSIVE amount of work and dedication. It's a hardcore commitment. But if your diet is on... -
[Workout Plans] Limber Up For Battle With Our 5 Minute Foam Rolling Repertoire*The 5 Minute Foam Rolling Repertoire is part 2 in our series on foam rolling. Before jumping in, read through part 1, which provides a FULL-blown primer on all-things foam rolling. [I]t's... -
How To Foam Roll Your Way To Reduced Pain, Regenerated Muscles, And Improved Mobility [Infographic][W]elcome to a brave new world. Whether you're a world-class athlete, running aficionado, or lifting legionnaire, foam rolling is an absolute must-do for anyone that exercises regularly. If... -
5 Omega-3 & Mineral Rich Seafoods To Stuff Into Your Fitness DietImage: Shutterstock [F]or most of us who are starting a fitness routine, we know which exercises to start with but diet can be a little bit more confusing. We tend to forget to eat right even...
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10 Lunge Variations To Perk Up Your Butt, Annihilate Your Abs, And Send Fat Waterfalling
Lunge Variation 6: Kettlebell Front Lunges
How to:
Video Demo — Kettlebell Front Lunges
Kettlebell Front Lunges are nearly identical to the dumbbell lunge, except that they thrash the biceps and shoulders. Putting the weight in front of your body puts a ton of pressure on the abs.
- (1) Hold a kettlebell with an overhead grip. Lift your arm up and fold it over so that the weight rests on your shoulder.
- (2) Lunge forward. Tighten your core, keep your body upright, and resist the pull to bend forward.
- (3) Switch arms and repeat for the opposite side.
Pro Tip: Use 2 kettlebells, or hold a single kettlebell (or dumbbell) out in front of your chest.
Lunge Variation 7: Lunging Bicep Curls
How to:
Video Demo — Lunging Bicep Curls
The motion is exactly the same as a dumbbell lunge, except that you’re adding a bicep curl at the bottom of the movement. This requires strong coordination and power across your forearms and biceps.
- (1) Stand tall with two dumbbells.
- (2) Lunge forward.
- (3) Curl the dumbbells up when you’re at the bottom of the movement.
- (4) Powerfully press your body upward and lower the weights. Complete a full set and repeat for the opposite side.
Pro Tip: Put your foot on a bench (Bulgarian Split Lunge position).
Lunge Variation 8: Lunging Oblique Twists
How to:
Video Demo — Lunging Oblique Twists
Lunging Oblique Twists are effectively a core exercise disguised as a lunge. They’re phenomenal for building rotational core strength, burning up the delts, and grinding out the obliques and transverse abdominis (the inner part of your abs).
- (1) Stand tall and hold a dumbbell, weight plate, or medicine ball straight out in front of your body. Keep your arms straight, with the weight up at neck height.
- (2) Lunge forward with your left leg.
- (3) Right before you hit the bottom, powerfully rotate your core and extend the weight over your left leg. Twist as far your body will let you go.
- (4) Return the weight back to the center and press your body back up to start. Continue to alternate sides.
Lunge Variation 9: Barbell Reverse Lunges
How to:
Video Demo — Barbell Reverse Lunges
The Barbell Reverse Lunge is a lunge on steroids. It puts a significant amount of weight directly on the the quads, and because your stance is staggered, requires extreme stabilization across the core to complete.
- (1) Stand tall with a barbell loaded on your back. Take a step backwards with your right foot and lunge down until your knee is slightly above the floor. Your left quad should be parallel to the ground.
- (2) Powerfully press through your heel and glutes, and explosively ascend back up to starting position. Repeat a full set with your right side and then switch to the left.
For more info, refer to our full how-to write up here – UberExercise: Barbell Lunges.
Lunge Variation 10: Reverse Lunge & Row
How to:
Video Demo — Reverse Lunge & Row
The Reverse Lunge & Row is a powerful move to hit the mid-back and biceps. It also requires significant ab strength to keep the torso upright.
- (1) Stand tall and set up a cable station or resistance band so that it’s in line with your stomach.
- (2) Do a reverse lunge.
- (3) Row the handles into your body.
- (4) Powerfully press yourself back up to starting position as you release the cable. Continue to alternate sides.
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Bryan DiSanto
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
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Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
