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3 Way Lunge

Plyometrics / Free Weights / Calisthenics / Intermediate
  • Quads
  • Shoulders
  • Calves
  • Glutes
  • Hamstrings
  • Hip Flexors
  • Outer Thighs
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  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
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How to do the 3 Way Lunge - Learn Proper 3 Way Lunge Form

  1. Step 1: Take a dumbbell in each hand and hold it at your waist or take one dumbbell in both hands and hold it under your chin. Stand with your feet shoulder width apart.
  2. Step 2: Step forward with your right foot and bend at your knees till they make a 90 degree angle and then step back in.
  3. Step 3: Step to the side with your right foot and bend at the knee so that it makes a 90 degree angle. Keep your left leg straight. Step back in.
  4. Step 4: Step backwards with your right leg so that your right knee is almost touching the ground and both knees are at a 90 degree angle. Step back in feet together.
  5. Step 5: Switch to your left leg and repeat all the steps. 3 total lunges for each side.

3 Way Lunge Variations and 3 Way Lunge Alternatives

  1. Variation 1: Walking Lunge
  2. Variation 2: Reverse Lunge
  3. Variation 3: Side to Side Lunge

3 Way Lunge Tips

  1. Tip 1: Don't let your front knee extend over your toes.
  2. Tip 2: Stay balanced and focus on good form.

3 Way Lunge Records and 3 Way Lunge Statistics from Site Users

3 Way Lunge - Similar Exercises

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3 Way Lunge Workout Programs (Workout Plans that use the 3 Way Lunge)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
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3 Way Lunge Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Calves blue Glutes blue Hamstrings blue Hipflexors blue Outerthighs blue Quads orange

3 Way Lunge Equipment


3 Way Lunge Training Details

The 3 way lunge is a plyometrics, free weights, and calisthenics exercise that primarily targets the quads and to a lesser degree also targets the shoulders, calves, glutes, hamstrings, hip flexors, and outer thighs.

The only 3 way lunge equipment that you really need is the following: dumbbells. There are however many different 3 way lunge variations that you can try out that may require different types of 3 way lunge equipment or maye even require no equipment at all.

Learning proper 3 way lunge form is easy with the step by step 3 way lunge instructions, 3 way lunge tips, and the instructional 3 way lunge technique video on this page. The 3 way lunge is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the 3 way lunge video, learn how to do the 3 way lunge, and then be sure and browse through the 3 way lunge workouts on our workout plans page!

3 Way Lunge Sports

3 Way Lunge Force Type: N/A
3 Way Lunge Mechanics Type: Compound
3 Way Lunge Other Names: Three way lunges, 3 way lunges

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