A simple beginner's lunge is the stationary lunge. Begin in the lunge stance and simply lower the back knee towards the ground. Go as low as you safely can and return to the standing position. Repeat for specified # of reps before switching sides.
A bit more challenging, this variation begins with the feet together as one foot steps backward into a lunge stance. Once again, go as low as your strength and range of motion allow. Return to the standing position and either continue on the same side or alternate sides for specified # of reps.
Walking Forward Lunge
Even more challenging, this lunge is performed by repeating alternating forward lunges over a specified distant. Maintain good balance and keep your lunge stride consistent. Propel yourself forward by engaging your quads, glutes, and calves.
Alternating Forward Lunge
Just as challenging, if not more so, step forward into the lunge stance and return by kicking back with your front foot to assume the standing position. Alternate sides and continue for specified # of reps.
These examples thus far are horizontal movements, but a vertical lunge can also be employed. Though stepping up onto a bench or platform targets the same muscles, it does so a little differently than horizontal lunges. Neuro-muscular patterns and motor skills are improved with any variation in movement, so certainly consider this in designing your exercise programs.
Part 3 will conclude our discussion on lunges, so stay tuned.
Make it a great day!