Simply changing the midpoint position of the lunging foot can dramatically change the musculature used. For example, a short-stroke lunge puts an increased demand on the quadriceps. A moderate lunge balances the load between the glutes, hamstrings and quads. Finally, a long-stroke or extended lunge really blasts the glutes and hams.
Still not enough variation? Try lunges onto a box for increased recruitment in the VMO, glutes and hamstrings. As well, a lateral or angled lunge will require increased recruitment of the hip ab- and adductors as well. With all these variations, there’s no excuse not to develop some steel wheels!
If you’d like a more in-depth discussion of these lunges, check out my Single Leg Supplements article featured previously on T-Nation.
The Ultimate Upper Body Warm-Up