@deltabolic: Lunge Variations (KNOW THE DIFFERENCE!) Forward lunges: Stepping forward while holding dumbbells primarily targets the quadriceps, with secondary activation of the glutes and hamstrings. Reverse lunges: Stepping backward shifts more of the workload to the glutes and hamstrings, although the quads remain engaged. Curtsy lunges: When stepping backward and crossing one foot behind the other, the focus shifts even more toward the gluteus medius and minimus, as well as the adductors, compared to a standard reverse lunge. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #lunges #forwardlunge #reverselunge #curtsylunge