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Legs

Lunge

A dynamic lower body exercise to build strength, balance, and flexibility.

A versatile compound exercise that strengthens the quads, hamstrings, and glutes while improving stability and coordination.

See all variants of this movement→
How to doTips
Body Part
Legs
Level
Beginner
,
Intermediate
,
Advanced
Muscles
Quads
Hamstrings
Glutes
Modality
Compound
Direction
Push
Equipment
Bodyweight
Dumbbells
Barbell
Goal
Strength
,
Hypertrophy
,
Endurance

How to do:

  1. Stand upright with your feet shoulder-width apart.
  2. Take a step forward with your right leg, lowering your hips until both knees are bent at 90-degree angles.
  3. Keep your front knee directly above your ankle and your back knee just above the ground.
  4. Push through your front heel to return to the starting position.
  5. Alternate legs and repeat for 10-12 reps per side.
  6. Complete 3-4 sets total.

Tips:

  • Keep your chest upright and core engaged.
  • Avoid letting your front knee go beyond your toes.
  • Use dumbbells or a barbell to increase resistance.
  • Focus on a controlled motion to prevent injury.

Similar Exercises

Step-back Lunge
Step-forward Lunge
Step-out Lunge

This exercise in Workout Days

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