Around the World Exercise: A Globally Recognized Workout

around the world exercise

In a world where fitness trends come and go, some exercises have stood the test of time and gained popularity around the globe. One such exercise is the “Around the World” exercise. This renowned workout has become a staple in fitness routines across the world, and for good reason. In this comprehensive guide, we will delve into the details of the Around the World exercise, exploring its origins, the muscle groups it targets, its variations, and the numerous benefits it offers.

around the world exercise

Origins of the Around the World Exercise:

The Around the World exercise, also known as the “Around the World Lunges” or simply “ATW lunges,” has its roots in bodybuilding and strength training. It gained fame in the fitness community due to its effectiveness in building lower body strength and stability. This exercise typically involves lunging in multiple directions, simulating a journey “around the world.”

Targeted Muscle Groups:

One of the reasons the Around the World exercise has gained worldwide recognition is its ability to engage multiple muscle groups simultaneously. Here are the primary muscle groups it targets:


The front thigh muscles are heavily engaged during the forward lunges, helping to develop strength and definition.


The back thigh muscles are worked during the reverse lunges, contributing to overall leg strength.


The gluteal muscles are engaged in both forward and reverse lunges, assisting in shaping and toning the buttocks.


As you step back and forth, the calf muscles are used for stabilization and balance.


The core muscles play a significant role in maintaining stability and balance throughout the exercise.

Hip Flexors

The hip flexor muscles are actively involved in lifting your legs during each lunge.

Variations of the Around the World Exercise:

One of the reasons for the Around the World exercise‘s worldwide appeal is its adaptability. Fitness enthusiasts and trainers have developed various variations to suit different fitness levels and goals. Some popular variations include:

Bodyweight Around the World Lunges

This is the basic version that uses only your body weight for resistance. It’s an excellent starting point for beginners.

Dumbbell Around the World Lunges

Holding dumbbells in your hands adds extra resistance, intensifying the workout and promoting muscle growth.

Medicine Ball Around the World Lunges

Balancing on a medicine ball while performing lunges enhances core engagement and challenges stability.

Barbell Around the World Lunges

This advanced version involves holding a barbell across your shoulders, increasing the load on your legs and core.

Plyometric Around the World Lunges

Adding a jumping motion to the lunges turns this exercise into a high-intensity, calorie-burning workout.

Benefits of the Around the World Exercise:

The Around the World exercise has earned its global reputation due to the numerous benefits it offers to those who incorporate it into their fitness routines:

Enhanced Lower Body Strength

This exercise effectively targets the quads, hamstrings, and glutes, leading to increased lower body strength and endurance.

Improved Balance and Coordination

The multidirectional movements challenge your balance and coordination, which are essential for overall athleticism.

Calorie Burning

Depending on the intensity and variation, the Around the World exercise can provide an effective cardiovascular workout, helping you burn calories and shed excess fat.

Core Engagement

Maintaining stability during the exercise engages your core muscles, promoting a strong and toned midsection.

Time Efficiency

The Around the World exercise combines various movements in one, saving you time and making it an efficient addition to your workout routine.


With its many variations, this exercise can be tailored to your fitness level and goals, ensuring that it remains challenging and effective.

Incorporating the Around the World Exercise into Your Routine:

Now that you understand the benefits of the Around the World exercise, you may be eager to incorporate it into your fitness routine. Here’s a step-by-step guide on how to do a basic bodyweight version:

Stand Tall

Begin in an upright position with your feet hip-width apart, shoulders relaxed, and core engaged.

Forward Lunge

Step forward with your right foot, bending both knees to a 90-degree angle. Keep your back straight and chest up.

Return to Starting Position

Push off with your right foot and return to the upright position.

Reverse Lunge

Step backward with your right foot, bending both knees to 90 degrees. Again, keep your back straight and chest up.

Return to Starting Position

Push off with your right foot and return to the upright position.

Repeat on the Other Side

Perform the same sequence with your left foot, stepping forward and then backward.

Continue Alternating

Repeat the forward and reverse lunges, alternating between right and left legs for your desired number of repetitions.

Remember to start slowly and focus on proper form before adding weights or attempting more advanced variations.

Final Thought:

The Around the World exercise has rightfully earned its place as a globally recognized and appreciated workout. Its versatility, muscle-targeting capabilities, and numerous benefits make it a valuable addition to any fitness routine. Whether you’re a beginner looking to strengthen your legs or an advanced athlete seeking a challenging workout, the Around the World exercise has something to offer everyone. Incorporate it into your routine, and you’ll be taking a fitness journey “around the world” that leads to a stronger, healthier you.

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