Lunges are the major unilateral exercise for the “squatting” pattern; as such, they should be the primary activity in your training plan. There are several lunge variations, and the reverse lunge is advocated as one of the simpler ones. This exercise needs particular focus and balance and is more effective than the walking or forward lunge.
The Ed Zercher Reverse Lunge is a variation of the standard lunge in which the barbell is held in the crook of the elbows rather than across the back. The walking lunge version is the most demanding in control and coordination. The Bulgarian Split Squat challenges your balance despite elevating your non-working leg on a bench box or step.