Lunge Exercise Guide
Reviewed by
Valerie Zeller
Printable version
A lunge is a versatile strength training move for your lower body that can be done in place or while moving across the floor. Lunges don’t require any special equipment and can be practiced anywhere, making them a great exercise for when you’re on the go.
How to do Lunge
Setup
Stay holding palms on shoulders or clasped behind back.
Exercise
Start standing up with your feet at hip width, and your hands on your hips so that you can feel that they stay level as you step forwards and back. Also, before you start make sure you have enough clear level floor space in front of you to be able to take a big step forwards.
Rise up on to your toes and balance yourself, then take a long step forwards with your right foot. As your front foot makes contact with the floor, bend at both knees to lower yourself down into the lunge position. At the bottom of your lunge, your knees should both be bent to approximately 90 degrees.
From the bottom position, push up and backwards using your front foot with enough energy so that you can step the front foot back to join side by side with the rear foot. As you return back to the start position try to stay up on your toes and balance without putting the heals down.
Repeat this whole step, knee bend and push back process with the other leg. Make sure you complete an even number of repetitions on each leg during the time for the exercise.
Watch out for your front heal lifting up off the floor, try to keep your heal down and push up out of your heal to return to the standing position. Avoid leaning forwards or backwards when lunging, aim to keep an upright spine.
Modifications
As an extra reward, pick up a pair of dumbbells to keep at the hands when doing the lunge.
You should comfortably do lunges when breastfeeding. When the bump throws you off balance, consider calming down and putting your hands on your shoulders for improved equilibrium.
To make this step a bit smoother, don't fall far into the lunge.
Tips
Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.
Exercise Benefits
Glute Strength
Leg Stretch
Leg Strength
Illustrated Guide
Learn how to do lunge from this step-by-step illustrations:
Muscles Worked
The muscles used for lunge may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for lunge are:
Primary Muscles
- Calves
- Hamstrings
- Quadriceps
- Hip Flexors
Synergyst Muscles
- Soleus
- Hip Adductors
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Lunge faster?
Lunge Training and Progressions
Standards and Averages
Wonder how do others perform in Lunge and how should you?
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Lunge either easier or more challenging?
Discover more
Classification
| Type(s) | Bodyweight, Calisthenic, Strength, Compound |
| Muscles Worked | Gastrocnemius, Biceps Femoris, Quadriceps, Hip Flexors, Soleus, Hip Abductors |
| Difficulty Level(s) | Easy, Simple |
| Equipment | No Equipment |
| Location | At Gym, At Home, Outdoor |
Muscles Worked
| Target muscle(s) | Calves, Hamstrings, Quadriceps, Hip Flexors |
| Synergyst muscle(s) | Soleus, Hip Adductors |
