Movement Monday: 360º Lunge

Learn more about a great leg exercise, including a demo & sample bodyweight circuit!

Hey friends! How was your weekend? Juno and I relaxed and prepped to travel back to California tomorrow!!

It’s that time of the week again: movement Monday!

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

This week, I’m profiling the 360º Lunge.

Why I love it

Too often, we focus on performing lower body exercises in only one plane of motion, moving only forward and back. By lunging in just about every possible angle, 360º lunges will work your entire bum and leg. Not just that but this move will get your heart rate up, improve your balance, and strengthen all the little stabilizing muscles in your ankle too!


Important cues:

  • Start standing upright with your core braced.
  • Keeping one foot stationary, complete four lunges:
    • Forward
    • Side
    • Back
    • Curtsy

Regression options:

  • Reduce your range of motion in each lunge
  • Set down your foot fully between each lunge

Progression options:

  • Don’t tap your moving foot down between lunges
  • Add a dumbbell or kettlebell in goblet position
  • Make it unstable: put your stationary foot on a BOSU ball or balance disk.

Sample circuit

Here’s an awesome leg and booty burner that you can fit in any time! Really focus on form with all these exercises. It’s easy to get sloppy when you aren’t lugging around heavy weights, so be mindful of your posture and alignment when trying out this workout 🙂

Bodyweight lunge + squat Circuit

I’ll be posting a demo of the circuit on Instagram later today too!

What’s one movement you would like to know more about?

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