Legs

Lunges

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.

How to do Tips

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.